Hello and welcome to Motivation and Mindset Mondays! Today, we’ll give you a mediation guide for frequent travelers. Meditating on the road can be challenging if you’re feeling tired and overloaded. However, there are some guiding principles and practical strategies to help you remain consistent with your practice while you travel. Read the article here: https://www.drnicollemd.com/2021/04/19/7-practical-strategies-to-follow-when-meditating-while-traveling/ I am Dr. Nicolle, your double-board certified Family Medicine and Preventive Medicine Physician. I help busy professionals minimize their use of medications and maximize their health using integrative therapies and lifestyle change. Thank you for viewing this presentation! Please sign up for my free health blog at https://drnicollemd.com/blog. And visit my website for more tips on getting healthy and staying healthy at https://www.drnicollemd.com. To shop for Ayurvedic, organic, plant-based, non-GMO, gluten free, dairy free, and cruelty free health supplements, go here: https://www.drnicollemd.com/shop/supplements/ or http://shopwithdrnicollemd.com. And, I LOVE social media, so please connect with me on the following: https://www.facebook.com/DrNicolleMD https://www.instagram.com/drnicollemd/ https://twitter.com/DrNicolleMD https://www.linkedin.com/in/drnicollemd/ https://www.pinterest.com/drnicollemd/ Thanks bunches and stay healthy, Dr. Nicolle

1. 7 Practical Strategies to Follow
When Meditating While Traveling
Nicolle Martin,MD,MPH,ABFM,ABPM
Family Medicine/Preventive Medicine
www.DrNicolleMD.com

2. Hello and welcome to Motivation
and Mindset Mondays!

3. Today, we'll give you a mediation
guide for frequent travelers.

4. Meditating on the road can be
challenging if you're feeling tired
and overloaded.

5. However, there are some guiding
principles and practical strategies
to help you remain consistent with
your practice while you travel.

6. Guiding Principles

7. 1. Add variety to your routine.

8. If being in an unfamiliar place
makes it harder to settle down
into your habitual activities, turn
the circumstances around to your
advantage.

9. This is a chance to experiment
with new techniques.

10. 2. Be flexible.

11. Work with whatever you have on
hand.

12. Borrow a pillow from your bed to
use as a cushion if your Zafu is
too fluffy to fit into your carry-on
bag.

13. If you usually burn incense, apply
a scented lotion along your
shoulders and neck for a light
touch of fragrance.

14. 3. Focus on quality over quantity.

15. If you're suffering from a lack of
sleep or your daily agenda is jam
packed, go easy on yourself.

16. Even 5 minutes of meditation can
help relax and restore you.

17. Pushing yourself too hard can
backfire and leave you feeling
tenser.

18. 4. Make obstacles part of your
practice.

19. The more you travel, the more
you come to expect that things
will sometimes turn out differently
than planned.

20. If you have an unexpected
layover, take a few minutes to
relax so you'll feel calmer as you
revise your plans.

21. 5. Let go of expectations.

22. Traveling can be a valuable
lesson if you use it to remind
yourself that external conditions
are beyond your control.

23. Even so, you can still protect your
peace of mind.

24. Practice remaining neutral when
flights get delayed or luggage
gets lost.

25. 6. Maintain healthy habits.

26. The mind and body are closely
connected, so it's easier to
concentrate when you take care
of your physical health.

27. Stick to nutritious foods, daily
exercise and adequate rest.

28. Practical Strategies

29. 1. Bring a familiar object along
with you.

30. You'll feel more at home if you
pack a small item that reminds
you to practice.

31. It's easy to bring a small bell that
you can ring to call your mind to
attention.

32. 2. Mask background noises.

33. Noise can be a distraction if you
have a hotel room next to the
elevator.

34. Keep a pink noise recording
loaded on your iPhone or MP3
player.

35. It will sound like soft rain in the
background.

36. 3. Wear eyeshades.

37. Meditation is hard to spot from the
outside.

38. If you wear eyeshades, flight
attendants and seatmates will
assume you're asleep and they'll
be less likely to start talking to
you.

39. 4. Schedule a meditation session
for whenever you wake up.

40. The most disruptive thing about
travel may be getting off your
regular schedule, especially if
you're crossing into new time
zones.

41. By meditating whenever you wake
up, you'll stay on track.

42. 5. Find a local meditation center.

43. Having some company around
may motivate you to meditate.

44. Search online for local mediation
centers at your destination.

45. They're everywhere - from yoga
studios to community centers.

46. 6. Meditate outdoors.

47. Travel is much more stimulating if
you get out of your hotel room.

48. Go down to the beach or ask the
staff at the front desk if there's a
park or public garden nearby.

49. 7. Try walking meditation.

50. If the last thing you want to do is
sit down again after a long flight,
walk around while you meditate.

51. Just focus on your breath or
positive thoughts while you adopt
a steady and gentle pace.

52. Traveling enriches your life with
new experiences and
opportunities.

53. By working some meditation time
into your schedule, you'll have
more energy to enjoy all the
wonderful things around you
wherever you go.

54. Formoretips on getting healthy and staying
healthy, please visit www.DrNicolleMD.com