Guided meditation · 14 min
Relax On Your Flight
Turn takeoff and landing into deep rest, and step off the plane feeling clear, steady and ready for wherever you're going.
With
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- Level
- Beginner friendly
- Style
- Guided meditation
- Sound
- Voice only
- Best time
- Takeoff and landing
About this session
- Eases travel nerves
- Deepens relaxation
- Restores energy
- Builds gratitude
Emily Fletcher guides you through two simple tools made for your airplane seat. First comes the two x breath, where each exhale is twice as long as the inhale. Then you settle into silent repetition of the word "one," using it as an anchor while your body rests.
It suits nervous flyers, frequent travellers and first-time meditators. Play it on takeoff or landing, when you can't be on your phone or laptop anyway. It also works at home, early in the morning or at night, whenever you want deep rest.
After the session
01
A steadier body
Settle nerves with a longer, slower exhale.
02
A quieter mind
Let thoughts roam without losing your footing.
03
Refreshed arrival
Come out of the journey rested, not drained.
04
A grateful close
Finish with warmth and a lighter outlook.
Who it’s for
Yes, if…
- Anyone who feels tense or anxious during takeoff and landing
- Frequent flyers who want to land less drained by jet lag
- People who have never meditated before
- Anyone who wants a simple breath and mantra practice in a busy place
Not now, if…
- Those looking for an energising, high-intensity practice
- People who prefer silent meditation (this is guided)
- Anyone who wants a long, voice-led session throughout (there are several quiet minutes in the middle)
About the teacher
Emily Fletcher
Founder of Ziva Meditation
Emily is the founder of Ziva Meditation and the host of the spine-tingling new podcast, Why Isn’t Everyone Doing This? (link.chtbl.com/whythis). She is an international speaker whose superpower is making esoteric tools accessible to a mainstream audience, teaching over 50,000 people meditation and manifesting. Her best-selling book, Stress Less, Accomplish More_, debuted at #7 out of all books on Amazon and has been translated into 12 languages. Her work has been featured by The New York Times, Good Morning America, Google and Harvard Business School. She is also one of the first Mindvalley authors with her Quest, The M Word. A formerly stressed Broadway performer going gray at 27, Emily was desperate for a solution when she found meditation -- which immediately cured her insomnia and anxiety. Her transformation was so dramatic that she quit acting, went to India, and studied the ancient tools Ziva students swear by today. Over the past three years she has dedicated herself to birthing Sacred Secret_ which is both a movement and an embodied manifesting formula helping her students to visualize, alchemize and magnetize their dreams using the most creative force on the planet... their sexual energy. Instagram: @zivameditation Emily’s podcast, Why Isn’t Everyone Doing This?: <https://link.chtbl.com/whythis/> Website: <https://zivameditation.com/podcast/>
See all by Emily FletcherQuestions people ask
Still unsure? Ask your assistant anything about this session.
What is the two x breath?
It means making your exhale twice as long as your inhale. You begin by breathing in through the nose for two and out through the mouth for four. Then you stretch it to three and six, and finally four and eight, going at your own pace.
Why does the breathing matter if I feel nervous about flying?
Emily explains that doubling the exhale calms the vagus nerve, which connects your brain to your body. She offers it as a simple technique to use if you get travel anxiety or panic. You can keep using it quietly in your seat after the track ends.
How do I use the word "one"?
After the breathing, you let your breath return to normal and silently hear the word "one" in the background of your mind, like a faint echo. Let it get fainter and finer. When you notice you've wandered off on a mental field trip, you gently come back to it.
Is it okay if my mind races or I doze off?
Yes. Emily says the mind is allowed to think, and that racing thoughts are fine. If your head gets heavy or falls, let it, and a nap is fine too. The word is an anchor to return to, not a way to stop thinking.
Why am I asked to lift my head off the headrest?
Emily suggests sitting with your back supported but your head free, so it holds itself. Even though your seat has a headrest, you take your head off it. If your head starts to drop during the quiet stretch, you let it.
Why does the meditation end with three things I'm grateful for?
Emily closes every meditation with gratitude. She describes it as a way to retrain the brain to look for what's going right. You think of three things, such as the trip you're taking, family you're going to see, or having food and a place to sleep.