Visualization techniques are a form of mindfulness, a space in which to connect to the self, become grounded, and regulate breathing through imagery. When using this intentional practice, one can return to a more relaxed and calmer state. The mindfulness visualization script below can be used for airplane travel or other modes of transportation to reduce overall stress and anxiety.
Practice using the visualization exercise below and notice when it is most effective for you. Everyone is different and different strategies, or the timing of them, work better for different people. By experimenting and trying out different techniques you are already prioritizing connection as you learn more about yourself. When overwhelmed with stress or anxiety the nervous system can become flooded and it is more challenging to engage in this type of technique. Talk with a licensed mental health professional for further assistance and guidance in using visualization techniques and other coping strategies.
Written Visualization Script:
Start by getting comfortable in your seat and planting both feet on the ground. You may keep your eyes open or closed, whichever is most comfortable. If you open your eyes, choose a spot in front of you and focus with a soft gaze.
Now begin by taking a deep breath in through your nose, out through your mouth. Take another deep breath in counting for 1, 2, 3, and holding your breathe 1, 2 and releasing the breathe out 1, 2, 3, 4. Again take a deep breath in 1, 2, 3 and holding your breath 1, 2. Then releasing the breath out for 1, 2, 3, 4. Now take one more deep breath, breathing in for 1, 2, 3 and holding your breath for 1, 2. Then releasing the breath out for 1, 2, 3, 4.
Notice how the air moves in through your nose and out through your mouth. Notice if your belly rises with the air as you breathe in, and how it softens as you breathe out. Take another deep breath in, and breathe out.
Notice how your feet feel planted on the floor. Notice any sensations in your feet. Feeling the firmness of the floor beneath you. Noticing how that feels. Notice the feeling of the seat beneath you, supporting you, holding you. Noting if it’s firm or soft.
Return your focus to your breath if you notice your mind wandering. It is okay if your mind wanders, that’s what minds do. Gently tell that part I notice you and guide back your focus to the feeling of taking a deep breathe in and releasing with a deep breath out. Take another deep breath in, and a deep breathe out.
Notice how your body feels heavy, supported, your muscles beginning to relax. Your face and shoulders releasing tension with each breathe out. Feeling that lightness as the tension in your body further releases. Take a deep breathe in and out.
Begin picturing in your mind your favorite travel destination, one that brings you joy and warmth. Imagine this place in your mind. Notice does it feel warm or cool there? Notice if there’s a breeze or if the sun is shining on your skin. Notice how that feels.
Allow yourself to move around this place. Do you feel like walking or jumping, skipping, sitting or lying down? Allow yourself to do whichever motion feels best. Notice how that feels as you make this movement and allow your body to move as it wants.
Notice if you hear any sounds in this place. Do you hear the ocean, the leaves moving in the trees, or birds chirping up high? Take note of the various sounds you hear. Notice how the ground feels beneath your feet in this place. Does it feel soft, squishy or firm? Notice this feeling of relaxation, and peace as you’re in this space. Notice how that feels in your body.
This experience of relaxation and peace is something you can give yourself any time by returning to this place and connecting to this part of yourself. Thank this part for showing you this peaceful place that brings you joy and warmth. And slowly, begin to reorient yourself to the space around you. Begin wiggling your toes, moving your hands, and open your eyes as you feel ready.
