Welcome to this short guided visualization for an in-the-moment hot flash.
You may notice yourself wanting to push a hot flush away.
But see if you can,
Just for these few moments,
Soften around that feeling rather than fighting it.
Notice the sensation of warmth in your body.
Maybe you feel it in your chest.
Neck,
Your face,
Your back.
It's natural to want to stop the heat.
As you breathe out,
Let your shoulders soften.
Let your jaw soften.
And if you can,
Soften your belly.
You don't have to like the sensation.
You don't have to change it.
Simply make more room for it.
Notice where the heat is and notice the path it takes through your body.
You can feel the heat without having to react.
Breathe while the sensation moves taking that breath in and a long,
Slow breath out.
I can soften Again,
Another slow breath in and a long slow breath out.
I trust my body.
Now imagine creating a little space around the warmth.
Imagine coolness entering your body.
Perhaps it's a cool breeze,
Cool water moving through you,
Or the feeling of stepping into a quiet shaded place.
Imagine that coolness spreading slowly across your face down your neck chest and through your belly let yourself receive the sensation of coolness not forcing the heat away,
But inviting that sensation of coolness in.
Allowing a sense of comfort breathing in and soften as you breathe out.
Breathing in.
I can be with this sensation.
Again,
Another breath.
I don't have to fight it.
Another breath.
I trust my body.
Now notice what is happening.
Maybe the heat is there,
Maybe it's shifted,
Maybe a little less intense.
There is nothing to do but notice.
Keep breathing.
Let your shoulders soften.
Let your belly soften.
Feel your feet beneath you.
Remind yourself this is a wave.
It will move through me.
I can trust my body.
Take one more slow breath in.
And a long breath out.
And when you're ready,
Gently bring your attention back to the room around you.
