Hi.
Maybe you're already at the airport.
Or maybe the flight is still days away.
Either way, let's practice now.
So it's ready when you need it.
Feel the seat under you.
Your back against it.
Your weight sinking down.
Put your feet flat on the floor.
Feel the floor holding them.
Rest your hands on the armrests.
Or on your knees.
Feel something solid under your palms.
We'll take six minutes.
So you're flying home this year.
And part of you is dreading it.
Maybe it's the takeoff.
That rush.
The engines roaring.
Your stomach dropping.
Maybe it's the bumps.
That little ding of the seatbelt sign.
Maybe it's being in.
shut No way to get off.
Hours in a narrow seat.
Just think about the plane for a moment.
And notice where the fear shows up.
Maybe your heart speeds up.
chest Maybe your feels tight.
Or there's a knot low in your belly.
That's a very common fear.
Lots of people on your flight feel it.
Some of them sit very still...
gripping the armrest, just like you.
You're not silly feeling for this.
Your body is trying to protect you.
It just gets a little loud about it.
Now think of who's waiting.
Someone at arrivals, checking the board.
A kitchen that smells like home.
That's what the flight is for.
Getting you there.
So let's give something your body to do.
Something steady to hold on to.
Here's the count.
In for four.
for Hold two.
Out for six.
The out breath is the longest.
That's the part that settles you.
Let's try it together.
Breathe in...
two...
three...
four.
Hold...
two.
And out...
two...
three...
four...
five...
six.
Good.
Again.
In...
two...
three...
four.
Hold...
two.
Out...
slow...
all the way to six.
Now add your feet.
As you breathe out...
press them into the floor.
In for four.
Hold for two.
Out for six.
Press down.
Feel how solid that is.
Now open your eyes, if they're closed.
Find five things you can see.
Name them quietly to yourself.
On a plane it be...
might
the seat pocket.
A water bottle.
Someone's blue sweater.
A reading light.
The edge of your own sleeve.
That's five.
You're here.
In this seat.
Right now.
One more round.
In for four...
Hold for two...
Out for six...
Feet pressing down.
Now let the counting get softer.
Let it run on its own.
In...
and hold...
and out.
Now picture the takeoff.
The plane turns onto the runway.
The engines get loud.
You press your feet down.
In for four...
Out for six.
The wheels lift.
You're still counting.
Your feet are on the floor.
Your hands are resting.
Your breath knows the count now.
Stay here for a little while.
If a bump comes, let it come.
Count through it.
The plane keeps going.
So do you.
Alright.
Back to the ground.
Roll your shoulders.
Circle your ankles a little.
One more slow breath in...
And a long breath out.
Here's your next step.
Open the notes app on your phone.
Type this.
In four.
Hold two.
Out six.
Feet down.
Five things.
Then save it where you'll find it.
Pin it right on top.
Use it at the gate while you wait.
And again when the wheels leave the ground.
The count goes where you go.
It fits in any seat.
Go save it now.