Transformational Wellness Tools
practicing walking meditation in India
Over a decade ago, I established my travel company Pravassa because I had a desire to explore the world, have life-changing experiences and offer people a way to heal and expand their worldview through personal connection. For those of us who have made travel our lives, we’ve been fortunate enough to see just how interconnected the world really is — how on a base human level, every person needs love, compassion, understanding and connection.
During these challenging times, I have not been immune to anxiety, overwhelming feelings and utter distraction (hello, “Tiger King”). Collectively, we are grieving our loss of normalcy. In order to be present and meet this moment, I first had to learn to accept it by taking time to sit with the lack of ease. Being a wellness facilitator, I have found myself leaning heavily on the tools I’ve gathered from around the world to anchor me; to find a place of relief and control in the form of acceptance; and be open to the transformation of self-care.
The Buddhist practice of walking meditation is a great stress reducer and grounding exercise. This deep spiritual practice can be found in countries such as Thailand and Sri Lanka, and can be practiced barefoot outdoors. This slow movement asks you to use your breath and mind to focus on your feet and how it feels for them to fully connect with the Earth.
Practice walking meditation by putting one foot in front of the other, gently placing your heel, middle foot, ball of the foot, then toes on the ground, before slowly transitioning to the other foot. Sync each step to your breath and repeat the following phrase: “I have arrived” with your right foot. “I am here” with your left foot.
The key is to move as if you are in molasses, focusing on your feet coming into contact with the ground. Ten minutes of a walking meditation can lift your spirits and calm anxiety.
Journaling, which is something I do often, is now playing a larger part in my day-to-day. For millennia, people have kept records of their thoughts. Roman emperor and philosopher Marcus Aurelius penned a journal in 167 AD; Frida Kahlo’s illustrated diary from the 1940s is filled with personal musings and poems; and Elizabeth Gilbert’s journal became the source material for her world-famous book “Eat, Pray, Love.” Having the time and space to excise my thoughts and feelings means I have less to carry around psychologically. As the words flow out of my mind and onto the page, I experience clarity, focus and a release of tension.
One tool that has been my touchstone during pandemic life and is providing a sense of hopefulness — is my community. From travel industry groups to WhatsApp messages that keep me connected to people across the globe alongside interactive Instagram Stories and Zoom calls with purpose, each opportunity allows us to show up as we are and participate in any way we can. This connection, which crosses borders in a time when many of us cannot leave our home, is imperative.
Loneliness is a real epidemic in our society — one that can impair our brain function and impact our sleep — but physical isolation does not mean we are destined to be lonely. Faced with the heightened uncertainty in our world, I am beyond grateful to our community for helping me feel grounded and connected to something tangible.
These tools have been and will continue to be a part of my daily practice. I invite you to find ways to nourish your body, heart, mind and spirit. No matter where you are, you can find strength by building a support system of practices and people who can lift you up on the days you need it most.
a version of this article appeared in TravelAge West’s April 2020 publication
