There’s just about nothing more anxiety producing than a crowded subway or a bumpy flight. If things get really bad, you don’t have to reach for your pills. Meditation instructor Ralph de le Rosa (ralphdelarosa.com) shares three different ways you can have a moment of zen on any wild ride. 

FOCUS ON . . . BREATHING
“Claustrophobic? Try breath awareness, scientifically proven to chill you out. Get inhales to five seconds and exhales to six for two and a half minutes. You’ll slow down the heartbeat and lower blood pressure.”

FOCUS ON . . . CHOCOLATE
“Put a square on your tongue. Get curious about the flavors but also all the energy it took to make the bar and deliver it to you. You won’t just appreciate chocolate more. The brain thrives on novel thoughts.”

FOCUS ON . . . MUSIC
“Turn on an album by Brian Eno, Garth Stevenson, or anything ambient. Zero in on any swelling peaks and valleys or other changes in the soundscape. It’ll help tune out all the other noise.”

>>Next: Try Forest Bathing, The New Meditation