Radiant & Rooted: Travel Rituals for Women 40+

There’s a special magic in traveling—the liminal space between here and there, the possibility of new perspectives. But for many women in midlife, travel can lead to feeling scattered or ungrounded. Airplanes, erratic meals, overstimulation, and shifting time zones can disrupt our digestion, dry us out, and fray the nervous system.

Thankfully, Ayurveda, the ancient science of life, offers scared, practical tools to soften the edges of travel. These rituals aren’t complicated. They’re soothing, nourishing, and deeply supportive. They enhance digestion, calm the nervous systems, and create an outward glow.

Supporting ourselves is essential while traveling— changes in routine, diet, environment can upset digestive balance and increase stress, leading to fatigue, sleep disturbances, and constipation. These gentle Ayurveda-inspired practices, nutritious snacks, and calming rituals can help you stay radiant and rooted, no matter where you’re traveling.

So whether you’re off to a retreat, a reunion, or solo adventure, here’s a few suggestions in staying to supple, grounded, and present.

🪷 Begin with Intention

Bless the Day

“On awakening, bless this day, for it is already full of unseen good which your blessings will call forth, for to bless is to acknowledge the unlimited good that is embedded in the very texture of the universe and awaiting each and all.” 

The Gentle Art of Blessing by Pierre Pradervand

Before the suitcase, before the final checklist, pause. Place your hand on the heart or belly and set an intention for the journey ahead.

What do you wish to feel? To experience? To receive?

Ground in to the kind of “traveler” you wish to be: steady, soft, aware, and connected. Take a few slow, conscious breaths. As you exhale, settle inside the body and moment. Visualize smooth transitions through the airport, a comfortable flight, and an easeful arrival. Silently affirm to root yourself in the present moment, because presence is the most important thing you’ll pack.

💧 Gentle Hydration to Start the Day

Begin your travel morning with a warm glass of water. Add:

• A squeeze of fresh lemon or lime

• A pinch of Himalayan pink salt

This simple, natural electrolyte drink hydrates the tissues, awakens digestion, and supports gentle elimination. Sip slowly, allowing your system to awaken organically.

Travel tip: pack a lemon or lime wedge and a pinch of sea salt in your travel mug. After you pass through security, add room temperature water and enjoy en route.

Electrolyte Packets are also a helpful addition for long days of travel. They easily dissolve in water, taste delicious, and help replenish vital minerals.

👃 Nasya: Moisture & Protection for the Journey

Dry cabin air, overstimulation, and recycled toxins affect us—starting with the delicate tissues of the nasal passages. Nasya is a deeply grounding Ayurvedic practice that offers protection, promotes calmness and clarity, as well as lubrication.

How to practice nasya before traveling:

• Tilt your head back (hanging it off the side of the bed works beautifully)

• Place 1–2 drops of warm nasya oil into each nostril

• Gently squeeze both nostrils and inhale softly

• Rest for at least a minute

Nasya helps moisten the sinuses, anchor vata, soothe the mind, and boost immunity. It’s best to do no more than two times a day (one in the morning and once in the evening), so you may want to pack a small vial in your carry-on to reapply if you traveling long hours.

🦵 Circulation & Grounding On the Go

Travel disrupts circulation, particularly in the lower body. Keep prana flowing with:

• Compression socks for long flights or drives

• Calf pumps (point and flex your feet repeatedly)

• Gentle neck rolls, spinal twists, and seated ankle rolls during breaks

These simple actions:

• Promote blood circulation (which helps prevent blood clots— DVT’S)

• Support lymphatic flow and decrease leg swelling

• Help you feel more at ease in the body

🌬️ Sleep Support: Breath, Marma & Aroma

Sleep can be elusive when you’re away from home. Whether it’s time zones or unfamiliar beds, the nervous systems can struggle to wind down.

Try Box Breathing before bed:

• Inhale for 4 counts

• Hold for 4

• Exhale for 4

• Hold for 4
  **** Repeat for 3–5 cycles with your eyes closed, while lying in bed.

You can also stimulate the Ajna Marma Point (between the eyebrows) to enhance melatonin production and soothe the mind:

• Gently press or massage the third eye space between your eyebrows for about 1 minute

• Add a drop of brahmi or sandalwood oil if desired
  **** This activates the pineal gland and supports natural melatonin production

Enhance the ritual with a few spritzes of natural sleep spray. One of my favorites, Living Libations Sweet Sleep Pillow Perfume, smells of lavender, hemp blossoms, spikenard, sweet thyme, and a soft touch of vanilla.

Familiar scent becomes a gentle signal to the nervous system that it’s time to rest— no matter where you are…

🌰 Smart, Nourishing Snacks

Nourish your system with foods that support energy and digestion.

Pack:

• Soaked almonds (peel for easier digestion)

• Fresh or dry coconut

• Medjool dates or prunes

• Clean, fiber and protein-rich snack bars

These choices help balance blood sugar, ease digestion, and support vitality on the go.

🌹 Sensual Self-Care Rituals

A few beloved, travel treasures can bring beauty and flow whereever you are:

• MCT or ghee travel packs - Stir into coffee or tea or drizzle over food to nourish Ojas and digestion (Sadly, I haven’t been able to find any travel ghee packets lately)

• Demulcent Teas – Licorice, slippery elm, marshmallow root, or rose to soothe digestion and throat

• Triphala - a tridoshic blend that supports regularity, healthy elimination, and gentle detox

• Ashwagandha is a ramayana (rejuvenation) herbs that supports nervous system resilience, energy, and immune function

• Aloe Vera capsules - A last resource if travel slows your system and elimination needs extra support (not considered safe for long term use)

• Travel sized Rose Water - Mist your face or eyes to refresh, uplift mood, and soothe dry eyes

• Travel Balm - I always carry one. This little powerhouse fits in your handbag and works on lips, wrinkles, hands, under-eyes, and anywhere you need a little TLC

• Body Oil – Rub into your feet, chest, or hands to ground and soften

• Nutmeg Essential Oil – Dab a drop into the belly button before bed, reduces stress and anxiety

👁️ Take Breaks from Screens & Palm the Eyes

Digital fatigue is real— especially in airports or while waiting.

Try this simple palming ritual:

• Rub your hands together briskly to generate heat

• Gently cup your warm palms over closed eyes

• Breathe deeply and rest in the quiet darkness for at least 10 seconds

This soothes the optic nerve and resets the nervous system, it’s like offering the body a reprieve from the overstimulation.

☕ A Note on Caffeine & Alcohol

Caffeine and alcohol are both dehydrating and disturb sleep and digestion. While a small amount may be fine, consider minimizing them on travel days.

Instead:

• Sip warm caffeine free herbal teas

• Room temp water with citrus

• Or coconut water (nature’s electrolyte rich tonic, replenishes minerals and keeps you gently hydrated from the inside out)

🕊️ A Blessing for the Road

May your travels be safe and easeful.

May you feel rooted as you move and held in unfamiliar places.

No matter how far you go, may you always remember that home is within you.

You are sacred.

You are sovereign.

You are your own sanctuary.

Travel gently, beloved.

What travel tips do you find most nourishing, please share in the comments! I’d love to know.

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