Hi and thank you for being here.
Welcome to your guided sauna meditation.
This practice is tailored to help you find deep peace and relaxation for both body and mind.
So let's begin by getting into a really comfortable posture.
Make any wiggles or adjustments and then find your space of stillness.
Feeling a deep connection to Mother Earth.
Noticing the gentle pull of gravity.
Knowing that Gaia,
Mother Earth,
Is always here to ground you,
To support you,
To keep you safe.
Now let your awareness just rest on the breath.
Feeling the air as it enters your nose.
Gently exhaling through the mouth.
You probably feel the heat of the air as it enters your nose and slowly expelling some of that heat by breathing out through the mouth.
That's it.
Now let's take one more deep breath in through the nose.
Hold it at the top of the lungs.
And slowly,
Ever so slowly,
Releasing the air through the mouth.
You now feel your body relaxing a little more with each breath.
And if you feel your mind starts to wander,
Simply come back to the breath.
I know that sometimes it is much easier to smash yourself in the gym,
To just train and train.
And it's easy to forget,
To relax,
And focus on your recovery.
But this is as essential as your workout.
So really embrace this moment of deep peace and relaxation now.
Aiding your body in the release of toxins,
Relaxing your muscles,
And relaxing your awareness.
Just being here,
Right here,
Right now.
Being fully present in this moment,
And in this moment.
When we allow the body to relax,
It's like reigniting the body's ability to heal.
Because your body is so intelligent,
It can heal and repair itself.
As long as you provide the right nutrients,
And the right environment.
So allow yourself now to sink a level deeper into relaxation.
Perhaps you notice your first drops of sweat rolling down your body.
Just notice it.
Just notice it.
Now let's bring the awareness to the breath.
Feeling where the air enters your nose.
Then consciously relaxing the nose,
And all the muscles around your nose.
The muscles around your lips.
Just let your mouth relax.
Soften your cheeks.
And see if you can let your face become completely expressionless.
Softening the muscles of the jaw.
And relaxing all those tiny little muscles around your eyes.
Check in with the upper eyelids.
Whether you are pressing them down.
Or whether you can deeply soften those muscles.
And bringing awareness to the space between the eyebrows.
Consciously relaxing the eyebrows.
Softening the forehead.
And let this feeling of relaxation come all the way to the crown of your head.
Feeling your entire scalp relaxing.
Notice your crown relaxing.
And feeling that deep relaxation gliding down the back of your head.
Down to your neck.
Softening all the little muscles in your neck.
Relaxing the left side of your neck.
The back of your neck.
Softening the right side of the neck.
Relaxing your throat.
Then bring awareness to your shoulders.
For a moment,
Just let your body relax.
Picture the size and weight of your shoulder blades.
Then feel those shoulder blades becoming heavier and heavier.
Letting them glide down naturally.
And with it,
Bringing a deep sense of relaxation down your arms.
Softening the biceps.
Relaxing the triceps.
Then notice this feeling of relaxation glide down your elbows.
Down your forearms.
Noticing the wrists.
The palms of the hands.
And the palms of the hands.
Relaxing your thumb.
Softening your index finger.
Bringing awareness to your middle finger.
Noticing the ring finger.
Softening the pinky.
And just feeling the sensations in your hands.
Whether they're resting on your lap.
Or whether your fingers are curled up.
Allow your entire hands to relax now.
Noticing a deep sense of relaxation.
As your body is embraced by this beautiful heat.
Notice a warm sensation inside of your body.
Bringing awareness to your heart space.
A space in the center of your chest.
Bringing awareness to the heartbeat.
And for a moment,
Think about what a miracle it is.
Think about what a miracle it is.
Your heart beating and beating.
Without you even thinking about it.
Isn't that a miracle?
Then allow this feeling of relaxation.
To glide down.
Softening your belly.
Nowadays,
Society is so focused on having tight abs and not having a muffin top.
But your exercise for today is to let it all relax.
Soften your belly.
Consciously relax your ab muscles.
And feel your inner organs relax.
As you give them a bit more space.
Now as your entire torso is now relaxed.
Feel this relaxation glide down your hips and glutes.
Feeling your sit bones.
Notice where they can be.
Notice where they connect to the surface beneath you.
Feel the heaviness of your entire body.
Supported by your sit bones.
Now allow your upper legs to soften completely.
Relaxing your quads.
Softening your hamstrings.
Bringing awareness to the knees.
And for a moment,
Just take in how wonderful your knees are.
And supporting your every movement of walking,
Running,
Going up and down the stairs.
You are a beautiful,
Amazing being.
Now bring your awareness to the calves.
Relaxing the left calf.
Relaxing the right calf.
Then bringing awareness to the ankles.
Softening your hips.
Softening the ankles.
And relaxing every other part of your foot.
Relaxing your heels.
Then noticing the arches.
And the ball of your foot.
Bringing awareness to your big toes.
Another amazing body part that's often overlooked.
Not many people will say that they love the look of their toes.
But hey,
Your big toe is supporting your every movement.
Holding you steady.
Keeping you balanced.
Isn't that amazing?
Now give all your ten toes permission to relax.
To just do nothing for now.
Now allow your body to just sit here in deep relaxation.
And soften your awareness.
As you turn inward.
As you turn inward.
Your awareness is just an observer.
Now let us slowly bring the energy back to our physical body.
The amazing temple that houses our spirit.
Shift your awareness to your hands now.
Noticing your ten fingers.
Starting to breathe a little deeper.
Breathing in deep.
Deeply into the belly.
Sending the energy to the fingers.
Gently wiggle your fingers.
Bringing the blood flow circulation back into your body.
Awakening and re-energizing your amazing beautiful body.
And bring your awareness to your toes,
Your feet.
Maybe you'd like to make some circles with your feet.
Now as we continue to breathe deeply.
Feel free to open your eyes when you are ready.
Greeting this moment with a deep sense of relaxation.
Now don't forget to hydrate.
And as you get up,
Take your time so you don't get dizzy.
I hope you enjoyed this guided practice.
Thank you for listening.
