Hello and welcome to this sauna meditation for release.
This meditation is designed to be done in the sauna as you sweat so you can have a mindful experience of release.
We'll start by arriving in a nice comfortable meditation position.
Maybe you're seated,
Maybe you lie down.
Take note of your body and be sure to honor it if you feel you're at your limit in the sauna.
And feel free to leave it at any time and just pause this recording.
Once you find that comfortable meditation position,
Spine nice and long,
Shoulders relaxed,
Take a nice deep inhale through the nose.
And exhale,
Sigh it out.
Two more deep breaths just like that.
Feeling where your body is anchored to the support beneath you as you drive the breath down.
Return back to your natural rhythm of breath.
And we'll do a little breathing exercise where you will inhale a third,
Inhale another third,
Then inhale the last third of air.
We'll take a nice long exhale out.
So inhaling a third of the air to your throat.
Inhale another third of air to your chest.
Inhale the last third of air to your belly.
And exhale one long,
Smooth,
Steady breath out.
We'll do that a few more times.
Inhale a third to the throat.
Inhale another third to the chest.
Inhale that last third all the way down to the belly.
And one long,
Smooth exhale out.
Feel the relief,
Feel the pressure leave your body.
Last round all together.
Inhale a third,
Inhale another third,
Inhale that last third,
And one long exhale out.
Turn back to your natural rhythm of breath.
And notice how you feel in your body.
Notice if the warmth is beginning to enter your skin,
Your breath,
Your nostrils.
Notice how settled you'd feel once you release any tension in the body.
Begin to take a mental scan of your body,
Becoming aware of the feet,
The toes,
Top of the foot,
The sole of the foot,
Ankles,
Knees,
Glutes,
Moving up to your abdomen,
Chest,
Shoulders,
Elbows,
Wrists,
Fingertips,
Scanning back to the chest,
Scanning up to the neck,
Sliding your awareness up along the jawline,
Meeting in the center of your face at your nose,
Becoming aware of the space between the eyebrows,
Moving all the way up to the crown of the head.
Now become aware of your whole body,
Scanning back down from the top of your head all the way down to each body part returning at your feet.
Notice what feelings or sensations come up as you scan throughout the body.
Notice where you can let go of any control,
Any gripping.
Fully settling and relaxing,
Just melting into the earth beneath you.
Keep your point of focus on the sensations in your body as you continue to sweat.
As you meditate,
Imagine this practice like a mental distillation,
A filtration of the mind.
The process of distillation is to filter out impurities and leave you with the true essence of a substance.
While the sauna distills the physical impurities in your body,
The practice of meditation distills the mental chatter in your mind.
Every time you bring your focus back to these sensations in the body,
You are filtering the mind of distraction and noise,
Calming the monkey mind.
Even if you become distracted,
Once you consciously return back to the feeling in the body,
You are still distilling the immaterial of the ego mind.
So you are left with the true essence of your being.
Filtering out the noise to return to your natural state of peace.
Commit to recognizing when you may have trailed off or gotten lost in a story or thought.
Simply recognize it,
Release that distraction,
And return back to the sensations in the body.
As your body begins to release toxins through your sweat,
Acknowledge something you want to energetically release as well.
Maybe you want to release an internal obstacle you've been facing,
A fixed perspective or mindset,
Any old stories or narratives,
Or stale emotions.
Once you've identified what it is you want to release,
Imagine each bead of sweat representing this object of release.
Feel it fall away from your body and into the ground beneath you.
Feel it leave your body with the sweat.
Feel it leave your spirit with the breath.
Begin to deepen your breath,
Sending the breath deep to the base of the spine.
Slowly reawaken by wiggling your fingers and toes,
Maybe wiping any sweat away from your face or eyes.
As you feel your breath get bigger,
Feel yourself return your awareness to the space around you.
Slowly begin to open your eyes whenever you feel ready and complete your meditation practice.
Thank you so much for joining me today.
