Hi and welcome.
Thank you for joining me in today's sauna meditation practice.
Last year I designed the very first sauna relaxation practice,
Which turned out to be one of the most popular tracks.
This version is slightly longer and slower to help you relax and unwind whilst you are in the sauna.
So go on,
Let your curious mind on board this journey of deep relaxation.
Let's start by getting seated in a comfortable position with a tall upright spine,
Loosening any tight clothing so that you can sit comfortably without any restrictions.
Giving yourself full permission to relax as you start to slow down your breathing.
If your mind starts to wander,
Just know that that is completely normal.
Just see if you can let the thoughts float by,
Just like clouds in the sky,
Coming and going.
Sometimes it may be easier to lift heavy weights or smash yourself with a high-intensity workout.
However,
Allowing yourself to do nothing for a moment is crucial to recovering quicker,
As meditation is a great way to relax,
Unwind and lower your blood pressure.
Now take a deep breath in and notice the feeling of air filling your lungs.
Hold your breath for a few moments,
Then release the breath slowly and let the tension leave your body.
Take in another deep breath and hold it,
And slowly exhaling,
Releasing the air.
And now,
Even slower,
Take another breath in,
Filling your lungs and holding the air.
Slowly release the breath and imagine the feeling of tension leaving your body.
Now as you let your breath settle,
Breathing normally,
Move your attention to your feet.
Mindfully connect your feet to the ground beneath you by gently pressing all four corners of the foot and all ten toes into the surface beneath you.
Gently clench your feet muscles and release.
Moving your awareness to your calves,
Gently squeeze and release.
Bring your awareness up to your belly,
Gently tensing the muscles and then releasing.
Now move your awareness to the face and gently remove any tension,
Softening the cheeks,
Relaxing the lips,
Letting the eyes rest deep in the skull.
Unwrinkle the forehead and release any tension from the area between the eyebrows.
Release your tongue from your upper palate and unclench your jaw.
Allow yourself to sink into that deep feeling of relaxation.
Give thanks to yourself for making time to focus on your health and wellbeing.
Being still can be challenging.
In our busy,
Everyday lives,
It can feel very daunting to be still.
Some of us have formed a lifelong habit of busyness and constant distraction and stimulation,
Which can make stillness somewhat scary.
But this is often just a pure mental resistance,
Because the brain likes to choose something that is easy over something that is hard.
And this is where your willpower comes in.
This is where you mindfully choose to be still.
Now for the next little while,
I want you to take the bull by the horns and I want you to tell your mind that you are in control by finding this place of pure stillness,
Without any need to wiggle or move.
It might not be easy at first,
Because the body is used to always doing,
But we are human beings and this means that we can be whatever we want.
Once you practice this stillness on a more regular basis,
You will notice that things get easier.
You can simply work on small progressions,
Starting small and creating a longer practice over time.
Practicing something new can be hard.
It is like when you try a new exercise in the gym.
At first it is difficult,
Because the brain wants to recruit the usual bigger muscle groups,
Because it is easier and because the brain is used to doing this.
Then once you have done this new exercise a few times,
Your brain gets used to recruiting the smaller muscles in the body and the exercise gets easier over time.
Think of your brain as a muscle and you are in control of it.
You are recruiting this muscle in exactly the way you want it.
So when you feel the urge to move or wiggle,
Direct your attention to the breath.
Take a deep breath in,
Fill in your belly and fill in your chest.
Hold it.
Then slowly exhale through the mouth.
If you feel that your mind starts to wander,
Simply bring your attention back to the breath and remind yourself that you are in full control of your mind.
Now I am going to leave you here for a little while and I will let you know when it is time to come out of meditation.
Now I will let you know when it is time to come out of meditation.
Now I will let you know when it is time to come out of meditation.
Now I will let you know when it is time to come out of meditation.
Now I will let you know when it is time to come out of meditation.
Now I will let you know when it is time to come out of meditation.
Now I will let you know when it is time to come out of meditation.
Now I will let you know when it is time to come out of meditation.
Now I will let you know when it is time to come out of meditation.
Now slowly start to bring your awareness back to the present.
Becoming aware of any sounds that you may hear around you.
Gently wiggle your fingers,
Wiggle your toes and when you are ready gently open your eyes and perhaps greet this present moment with a gentle smile.
And as we come to the end of this practice,
Remember that your mind is part of you and like any muscle,
You can recruit it however and whenever you want to.
Have a wonderful day and thank you for joining me.
