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Use: $$ u_{\alpha}= g_{\alpha\beta}u^{\beta} $$ where $g_{\alpha\beta}$ is the metric tensor.


You can always transform to the coordinates of the traveler which experiences no motion in space but only in time (with proper time!). That way $ d\tau=dt $ and $ dx=dy=dz=0 $ . $ |u|^2 = \eta_{\alpha \beta} u^{\alpha} u^{\beta}=-1 $ - which is a scalar. Scalars are invariant under any coordinate transformation, so even after you return to your original ...

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