Photo: Favio Lamanna / Shutterstock  You're on a plane, you've just admired the airline's kitschy, up-to-date security video, and you've looked through the selection of adult nuts and lunchables , You've stowed your luggage and adjusted your seat belt The legion of 5 ounce Cabernet bottles you want to consume during your entire trip: For the next whole day, your entire world exists within the confines of that seat. You start a flight 19 hours . 19659004] No matter how you look at it, 19 hours are a long time, there are three standard nights, four open heart operations, a pretty neat filibuster, also the world's longest non-stop flight from Singapore to New York City aboard the Singapore Airlines. (See also: I have taken the world's longest flight twice in 4 days, that's what I've learned.)
Sitting for 1
Long-haul flights are an ideal sphere for meditation exercises – so a 19-hour stay can only be the key to enlightenment. [19659007Wasismeditationduringtheflight?
"In one plane, we have this unique ability to make friends, make phone calls or do our jobs," says Sharon Salzberg, internationally renowned meditation teacher and author of New York Times Bestseller "Real Happiness". "It's an ideal space for meditation because there is nowhere else where you possibly are."
For Salzberg, an exceptionally long flight can serve as a brilliant exercise in the fight against distraction. Air traffic is full of unwanted intruders: weeping children, weeping adults, turbulent air. "Mediation is not about clearing your head or clearing your headspace, it's about embracing distractions and letting your head run with them," she says. (See also: Why you should continue your meditation practice while traveling)
According to Salzberg, the longer the flight, the more likely the results are. "They are uneasy by nature and your body needs a way to find peace with their environment," she explains. "That can take some time."
How can it help with anxiety?
"Our combat or flight attack mode is triggered when we arrive at an airport," says Lodro Rinzler, meditation teacher and co-director of the Urban Wellness Initiative, MNDFL. "Your mind is racing – have I packed everything? Will I connect? A long flight is the first time you can sit back, it can be incredibly restful and reassuring even for anxious pilots."
As Rinzler explains, fear is derived from stories. "If you experience turbulence, tell a story about getting off the plane, it's fictional, but could be due to your current anxiety," says Rinzler. They create the narrative. It's a bit like asking the date of your hinge, as the name "Miranda" for a little girl pleases after the first drink together. Her Brain jumps the gun – writes a story based on emotion, but without any real reasons.
"The more we breathe, the less space there is to create those stories, and instead we get into our felt experience," explains Rinzler. "They leave room for this fear, but remove the narrative."
Obviously, during the flight meditation may be their very own form of Xanax, which is deprived of the side effects and exorbitant psychiatry legislation.
How does it make you a better traveler?
"[Meditation] deepens qualities such as presence and clarity, it can make you more adventurous, it could also help you to get away from concerns in your homeland," says Salzberg.
In a [19459004PsychologyToday reports, neuroscientist David Rock even suggests that the act of staying – concentrating on the breath and centering oneself – can help to heal jet lag. "When you arrive in a new time zone, it's important to focus on your position," he writes. "Watch for local signals and be present in the time you are in." (This is how flight attendants eat at the airport.)
"It's a gradual rewiring of the brain," adds Rinzler. "It can make you more conversational, or make your coffee taste better." As it turns out, through meditation, whether in the air or otherwise, you will become a more current traveler and possibly a more decent person on the ground.
How do you meditate in an airplane?
For many of us, meditation may resemble an adult timeout rather than an exercise in self-care. But the act of meditation during the flight does not necessarily require you to renounce all your worldly possessions. "It's a time of dedication, that's all it has to be for you," explains Salzberg, "everyday life is very helpful, so I recommend trying it out for a few weeks – even just a few minutes a day – before yours Flight. "The simple, repetitive process of focusing on the breath and allowing the mind to wander can become a fully functioning meditative exercise over time. Like everything else it needs a repetition.
Once you have survived your brush with the TSA and are actually strapped into your seat, both gurus recommend that you take at least three deep breaths as slowly . as possible. Concentrate on how the compressed air feels when you enter and leave your lungs. "In through the nose, out through the mouth," explains Rinzler. "Relax your muscles, lift your spine gently, if your mind wanders, skip it, try to guide it slowly and slowly to your breath, this will help you to get away from the left side of your brain, resulting in one obsessive thinking tips in. and lean into your right brain, which experience has shown. "(See also: This airline will soon provide nervous flyers during the flight.)
It is ok that the baby sitting next to you screams like a crucifixion out of a banshee and a human. It's ok that your club sandwich tastes like seasoned cat litter for $ 14. Let these thoughts run around in your skull before gently breathing.
"If it does not work for you, take a break, then try again," says Salzberg. "They are in the world all the time."
It's true: you have 19 hours and nothing to keep you company, except a lineup of 2006 Matt Damon films and a bottle of wine that's fair-sized for an American woman. You can try it as well.
"You never know," says Rinzler. "All those hours in an airplane could start to heal something in you."
This story originally appears on TravelandLeisure.com by Eliza Dumais.