Welcome.
This practice is designed to help you manage the intensity of hot flashes by using cooling breath techniques to calm your body and your mind.
Let's create a space of ease and relief together.
Begin by finding a comfortable seat,
Whether on a chair or a cushion.
Sit tall with your spine aligned and your shoulders relaxed.
Rest your hands on your thighs or in your lap,
Palms facing up in a gesture of openness.
Close your eyes if it feels comfortable or simply soften your gaze,
Looking at a single point in front of you.
Take a moment to tune into your natural breath right here.
Notice the gentle rhythm of your inhale and exhale.
There's no need to change it,
Just observe.
Let your body start to soften as you settle into this space.
Now we'll begin the cooling breath technique.
This is called Sitali or Sitkari Pranayama,
A powerful way to cool the body and calm the mind.
If you're able,
Curl your tongue into a tube and extend it slightly out of your mouth.
If rolling your tongue isn't possible,
Part your lips gently and let your teeth show slightly.
Inhale deeply through your mouth,
Allowing the air to feel cool as it flows in.
Then close your mouth and exhale completely through your nose.
We'll continue this pattern for the next few minutes.
Inhaling through your rolled tongue or parted lips,
Feeling a refreshing sensation with each breath in.
Exhaling fully through your nose,
Releasing heat and tension.
Each time you breathe in,
Imagine that wave of cool soothing energy flowing through your body.
With every exhale,
Feel any discomfort or heat gently dissolve.
Keep this technique of breathing for five more rounds.
As you continue with your cooling breath,
Picture your body as a calm,
Clear lake.
See the surface of the lake shimmering in the sunlight,
Perfectly still and serene.
Each cooling breath is like a gentle breeze,
Calming any ripples and restoring stillness.
Feel your body growing cooler,
Your mind becoming more peaceful,
And the heat settling into balance.
Take one more breath here and in this moment embrace this sense of calm,
This clear and refreshing state.
When you're ready,
Release the breath and return to your natural breathing rhythm.
Place one hand on your heart and one on your belly,
Acknowledging this moment of care and self-compassion you provided for yourself today.
Open your eyes gently and carry this sense of coolness and balance with you throughout your day.
