For queer people, coming out is just the first step along a bumpy, twisty, thoughtfully backlit road toward self-acceptance. Travel, and all its superficial distractions, might seem unrelated to that inner journey.Yet it’s possible to combine physical travel with spiritual development. In fact, travel is already a great way to coax out our best selves. By incorporating mindfulness into a travel experience, each journey can become a valuable personal opportunity, to nourish your life and your sense of belonging in the world.
“A lot of people travel because it allows them to experiment with different parts of themselves that they don’t feel comfortable expressing when they’re home,” says Nick Venegoni, a San Francisco–based psychotherapist, hypnotherapist and spiritual counsellor who works primarily with LGBTQIA+ clients. “It could be about their sexuality, or it could just be about the way that they dress, or the kinds of things that they do, or the conversations they have. And those could all be spiritual experiences.”
Mindfulness is defined by the American Psychological Association as “maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations and surrounding environment, through a gentle, nurturing lens.” Wherever you are in the world, there are concrete ways to engage in mindful practices, such as meditation and mindful breathing.
That said, any inward journey requires a bit of practise first.
“If you are new to practising any kind of mindfulness or meditation practice, it’s always good to start practising it when you are not stressed,” says Venegoni. “It’s like going to the gym. You go to the gym on a regular basis to sort of get those muscles exercised and toned, so that when you do need them in a particular situation, if you’re moving something heavy, it will be easier.”
To practise mindfulness as a form of stress relief, Venegoni suggests box breathing, a simple yet effective technique. It consists of holding for four counts: inhaling for four, exhaling for four, and pausing for another four. This can be a means of soothing the adrenal gland and grounding yourself when a moment becomes too intense. Of course, intense things can happen during unfamiliar travel situations.
“When people are stressed, our nervous system is activated, and our heart rate goes up. If you can control your breath, you can control your heart rate. And if you can control your heart rate, you can get the body to relax,” Venegoni says.
It can take some work. Meditation apps such as Headspace, Calm and Insight Timer provide guided sessions to get you started; using your phone and some headphones, the apps are handy for airport layovers or taking a break in a busy city centre. Though each app is different, they are mostly designed to help reduce stress, breathe, clear one’s mind and live in the moment.
Once someone develops a mindfulness habit, it can become a resource to get you through travel’s inherent unpredictability any time, any place. Still, the perfect place to practise mindfulness on your own is—go figure—in nature. That’s why national parks or beaches are such great options for vacationers looking to strengthen their spirituality. The podcast Gaze at the National Parks highlights queer-friendly experiences in nature, offering inspiration for moments of reflection amid breathtaking landscapes.
When nature isn’t easy to access, travellers can also look for LGBTQ2S+-inclusive meditation centres or online classes like InsightLA’s LGBTQueer+ Mindfulness sessions, which allow participants to connect with other queers who are on their own spiritual journeys. For a deeper dive—perhaps as a reason to travel itself—there are also spiritual retreats all over the world, many of them queer inclusive. At retreats such as RainbowMen and Spirit Journeys, you can practise meditation, yoga and workshops in a predominantly LGBTQ2S+ environment, all while discovering new parts of the world.
Self care is yet another aspect of mindful travel. The impulse to go, see and do everything can cause us to abandon what we often really need—rest and restoration. Engaging in activities such as yoga, journaling or simply taking some alone time can help you recharge when you’re overstimulated, leading in turn to better experiences while on the road.
“Mindfulness in general is all about being in the present moment. If we can be present, then we are able to connect more with people who are engaging with us,” says Venegoni. “If we are worried about the person sitting next to us at the café or at the table, or that person we’re on a walking tour with that we want to talk to, but we’re worried about what they might think or say, then if you can just be in the present moment, that’s going to help you connect more with others.”
That doesn’t mean you should focus solely on your inner journey. Knowledge is power. It’s still important for LGBTQ2S+ travellers to familiarize themselves with each destination’s cultural and legal landscape. Reading up on LGBTQ+ laws and customs using resources such as IGLTA’s safety guides can help reduce anxiety in the long run.
So, prepare ahead of time, take a deep breath, step into a new space and trust your instincts—you have a long road ahead of you.
