Travel used to unravel me. The disruption to routine, the sensory overload, the constant navigation of unfamiliar spaces—it left me feeling scattered, anxious, disconnected from the centered version of myself I'd worked so hard to cultivate at home. Then I realized: mindfulness isn't location-dependent. The practice travels with you, if you let it.
The shift began on my way home from my spiritual journey in Bali. When I was departing from my connecting flight from Dubai to New York, I noticed my laptop was missing, and I had just finished writing my second book on it. It was nowhere to be found, and I am not one who typically loses things. I thought for sure it had to have fallen out in the overhead compartment, but after having a moment, realizing there was absolutely nothing I could do about it, I went into a corner to breathe. With my Substitute already in hand, I breathed my way through it. After several breaths, I was calm. Nothing changed. They hadn't found my laptop. My book still hadn't been backed up on the cloud. And I even thought, 'maybe my book didn't need to go to the world after all.'
That moment taught me something essential: rituals are portable anchors. When everything external is in flux—new time zones, different languages, unfamiliar beds—the practices we bring with us become touchstones. They remind our nervous system that even in transition, we can find stability. Even in movement, we can be grounded.
Since I carry The Substitute with me, it is either in my hand, pocket, or purse for easy access. I do, however, always ensure that I have The Substitute Three pack just in case one falls on the flight or ground while getting to my final destination. You can never be too safe or prepared. Because once you start using The Substitute, you realize you don't want to go through life without it.
I've done breathwork in airport lounges, in the back of taxis navigating Italian traffic, in hotel rooms from Amsterdam to Barcelona. The location changes, but the practice remains constant. Five minutes of conscious breathing creates a sanctuary of familiar sensation in the midst of newness. It's remarkable how quickly the nervous system responds to this consistency.
There's also something about traveling mindfully that transforms the journey itself. Rather than white-knuckling through transit or numbing out with endless content consumption, I've learned to treat travel days as moving meditations. The walk through the terminal becomes a chance to practice presence. The wait at the gate offers time for journaling or simply observing without judgment.
During a recent trip to Warsaw, I experienced the full power of this approach. I arrived exhausted, my bag was on the verge of breaking, and I had a few hours before my friend was available. Instead of pushing through and immediately exploring, I honored what my body needed. I reached for The Substitute and did twenty minutes of gentle breathwork. I took a short walk around the neighborhood, not to see sights but simply to let my system acclimate to this new place.
By evening, I felt present rather than depleted. I could actually taste the meal I ate, feel gratitude for being in this extraordinary city, engage meaningfully with the experience rather than just checking boxes on an itinerary. This is what mindful travel offers: the ability to be here, wherever here happens to be.
I've also learned to build in what I call "grounding moments" throughout travel days. Before an important meeting, five minutes with my breathwork practice. After a long day of exploration, a brief meditation in my hotel room. During particularly turbulent flights, breathing exercises that calm the nervous system and remind me that I'm safe despite what my primitive brain is screaming.
The Substitute has become such an integral part of this practice that I genuinely feel its absence on the rare occasions I forget it. It's not just about the physical object, though the quality of the material, the weight of it in my hands, the familiar feeling all contribute to the grounding effect. It's what the object represents: my commitment to myself, regardless of where I am or what demands the day holds.
I think about the old way of traveling—frantic, exhausting, something to recover from rather than be nourished by. And then I think about this new way, where the journey itself becomes part of the practice. Where transitions aren't disruptions but opportunities. Where even a delayed flight or lost luggage doesn't derail your inner equilibrium because that equilibrium isn't dependent on external circumstances.
This approach has transformed not just how I travel, but how I think about change and uncertainty in general. If I can maintain my center while crossing time zones and continents, I can maintain it anywhere. The skills of mindful travel—staying present during disruption, finding calm amid chaos, honoring personal rituals despite external pressure—these translate to every area of life.
My invitation to you: choose one ritual that grounds you at home, and commit to maintaining it during your next trip. It might be morning pages, meditation, breathwork, movement—whatever practice connects you to yourself. Pack whatever you need to support it. Protect the time for it, even when the schedule feels tight. Notice how having this anchor changes your experience of travel.
We live in an age of constant motion. Most of us travel regularly, whether for work, family, or the restlessness that drives us to seek new horizons. Learning to bring our practice with us, to stay rooted even in transit, to find home within ourselves rather than in location—this might be one of the most valuable skills we can develop.
The world is vast and worth exploring. But we can explore it consciously, intentionally, with presence rather than frenzy. We can travel far while remaining close to ourselves. And sometimes, all it takes is one familiar object in an unfamiliar place to remind us: wherever you go, there you are. Make sure you bring your best self along for the journey.
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