During the summer, I plan a personal mindfulness retreat to focus on contemplative practices, meditation, and writing. Create your own personal retreat with some of these approaches — whether you are traveling or taking a staycation.
Travel forces us out of our day-to-day routine and invites us to see a place (and ourselves) with fresh eyes. With a contemplative travel mindset, we can approach our experiences with a heightened sense of awareness, engage meaningfully with local cultures, and gain a deeper understanding of ourselves and the world around us.
Rest — just rest
Rest. For no other reason than rest. You do not need to rest to be better, have more focus, strength, or anything else. According to Tricia Hersey, you can “disrupt and push back against capitalism and white supremacy by connecting to the liberating power of rest, daydreaming, and naps as a foundation for healing and justice.” While traveling, I am reading her book Rest as Resistance: A Manifesto, which received the Gold Nautilus Book Award for social change and justice.
Cultivating mindful awareness
I’ve been cultivating mindful awareness this week with a daily mental body scan. With body scans, you learn to relax your body and strengthen your mind/body connection. The scans develop present-moment awareness and connection with the senses. I’ve seen how effectively this changes my brain wave state from a normal (and usually anxious) beta state to a more relaxed alpha or delta state. This is ideal for promoting relaxation, creativity, and reflection. The scans take around 15 minutes and can be done anywhere (except when driving). You can practice this mindfulness technique in a scenic location, such as a park or garden, to enhance present-moment awareness and your state of mind. Here is a link to a body scan by Tara Brach.
Engage with local cultures
Find ways to engage with and learn from local communities. I’m lucky to engage with communities in my writing workshops and am slowly building some authentic connections in New Mexico. But what if you don’t know anyone when you’re traveling? You could participate in a guided walking tour to learn about the rich history of a place, visit a museum or gallery to immerse yourself in the art scene or participate in a tradition or festival to soak up some local knowledge.
Walking meditation
Appreciate the beauty of the natural environment and its impact on personal well-being. A mindful walking/hiking experience encourages a sense of presence and appreciation for natural beauty. With mindful walking, the idea is to focus on what you would do automatically (such as lifting the feet, shifting your weight, or placing the feet on the ground). An early morning hike in the Sangre de Cristo Mountains included bird watching and mindful breathing (due to the altitude of 7,000 feet)!
Mindful gastronomy
When traveling, cultivate an appreciation of the place through local food. Visit an artisan food shop (such as a bakery, cheese shop, or winery) or farmer’s market to meet local producers and experience a connection to the land. Last year I worked with Lois Ellen Frank and Walter Whitewater of Red Mesa Cuisine, who taught us about native foodways and cooked an indigenous lunch at one of my writing workshops.
Contemplative photography
Explore photography as a contemplative practice. With your camera or phone, try to capture the essence of a place. Look closely and relax the eye and mind to see just one thing: a color, a texture, a reflection, or a shadow. Take the photo without judgment from a place of pure perception, without the conceptual mind naming colors, textures, etc.
Contemplative writing
Whether you are capturing meaningful moments or using prompts for guided reflection, a journaling practice can deepen self-awareness and discovery during travel. The technique of contemplative writing involves being aware of the present moment, watching your thoughts, and recording them without judgment. Keep the pen moving for a set period of time.
Integration & future travel plans
Travel often brings new insights and perspectives. What stands out to you in your travels? What is transformative for you? When you return home, do you integrate some of what you’ve learned into daily life? How do you sustain these new practices? How can your future travel plans align with your continued personal growth and exploration?