Hello,
My name is Kari.
This meditation is designed for you to listen to in the sauna specifically.
I love to go in the sauna myself and looking for material to listen to while I'm in there,
I decided to make something that I would enjoy myself.
That being said,
Hopefully you're in your sauna,
The temperature is just right and you're ready to relax your body and enjoy this experience.
Close down your eyes if you haven't done so already.
Open your spine.
Relax your shoulders down away from your ears and start to focus on your breathing.
As you slow down your breath,
Purposefully notice the warmth,
The heat as you breathe in through your nose.
Lengthen your breath.
Slow down your breath.
And as you exhale,
Breathe out through your nose also.
Feel the sensations of the warm breath coming into your body through your nose.
Feel the warmth entering down into your throat and your lungs.
And as you breathe out,
Release and start to soften your body a little bit more.
Keep your spine nice and straight,
But soften,
Soften around your spine.
Let the muscles in your face relax.
Purposefully release any tension that might be running around your eyes and across your forehead.
See if you can soften that space.
Keep your breath consistently long and slow,
Nice and calm.
Start to focus on the sensations around the rest of your body.
Notice the warmth on your skin.
Sit down at your feet and just feel the area,
The space around your feet.
Move up and feel the warmth around your lower legs.
Feel it on your knees.
Feel the back of your seat,
On the backs of your thighs,
And the warmth around the top of your thighs.
Focus in on the heat around your fingers,
The tips of your fingers,
The back of your hands.
Feel it circulating and moving around your body,
Your arms,
Your chest,
Your abdomen.
Keeping in mind the benefits of the sauna,
How you can detox through your pause,
How you're helping your body to regulate.
All of the known healing benefits of the sauna.
Let's encourage all of those to start to take place by bringing them to the forefront of your mind.
Let's put a little bit more power and magic on everything that your body is doing naturally all by itself right now.
Focusing on the perspiration,
Starting to see in your mind's eye all of the pores on the surface of your skin opening easily,
Effortlessly,
Allowing your body to detox effectively and quickly.
Through the perspiration that's coming out of your paws,
Start to see a letting go,
Letting go of all that's inside of your physical body that doesn't serve your greatest,
Highest potential.
Imagine in your mind that you're not only letting go of any toxins in your physical body,
But you're also taking this self-care time to focus on releasing through your paws anything emotionally or mentally that would serve you to let go of.
What do you hold in your thinking system that needs to be let go of?
What thoughts have you been thinking lately,
Specifically this last couple of days maybe,
Or this last week that don't serve your highest good?
What thoughts do you have about yourself that don't serve your highest good?
Start to let those thoughts come to the surface of your mind.
You'll know them,
They'll start to pop into your head,
Repetitive thoughts that you think about yourself that aren't good for you.
These are the thoughts I'd like you to see coming out of your paws,
Heat dissolving them,
Cleansing them,
Melting them away.
See if you can recognize the thoughts one by one and see them being expelled through your skin,
Creating an intention with your sauna experience so that you reap the full benefits.
Think about what you might be able to expel through your skin,
Thoughts or feelings,
Beliefs about other people outside of yourself that don't serve your greatest good.
What's something that you think about someone close to you that's maybe not necessarily true that you could let go of,
That holds you back?
Let your mind be open,
Allow the heat and the warmth to relax you,
Your body,
Your mind.
Allow it to be pliable and open so that you can let thoughts come to the surface,
To be released like bubbles at the top of a glass of soda.
Let them come to the surface of your mind and just see them being sweated through your paws,
Released,
Dispersed,
Just like toxins.
Know that releasing the toxins in your body,
Your mind,
Your thoughts is a constant while you are spending time in here in the sauna.
Know that that work is taking place even if you don't focus on it.
Focus right now on your heartbeat.
Your heartbeat is probably accelerated,
Which is very normal knowing that being in the sauna is like doing cardio.
It's a good exercise for your body,
Your blood,
Your heart,
But feel into that quickened heartbeat.
Imagine the work that it's doing inside of your body,
Pumping your blood,
Aiding your circulation,
Speeding up detoxification,
All of the work that your heart is doing right now inside of your body,
Making you healthier,
Stronger,
Increasing your vitality,
Increasing your longevity.
Focus on your heart for a few minutes and see if you can visualize in your mind all of the work that's taking place in your body.
See if you can aid your heart with all of this work by mentally seeing it taking place easily,
Effectively.
Maybe there's moments where the heat starts to feel uncomfortable.
In those moments,
Know that you're capable of taking longer,
Slower,
Even more direct,
Deeper breaths.
Encourage the heat.
Encourage your staying power.
Let the activity of sitting in discomfort strengthen your own self-belief.
Allow it to build your confidence.
Believe in yourself.
Use your sauna experience as an opportunity to believe in yourself,
To see how powerful you can be,
How you can succeed at something when you put your mind to it,
No matter how uncomfortable the situation may be.
Allow the discomfort of the heat to build this muscle inside of you,
Inside of your brain.
You're doing it right now.
You're making yourself a stronger person just by being in the space.
Breathe.
Enjoy the heat.
Enjoy the sweat.
Enjoy the release.
Stay here in this space for as long as you need to.
Keep focusing on everything that you're detoxing from your mind and your body.
Keep focusing on your heart and how powerful it is.
Keep focusing on you building a stronger version of who you already are.
Namaste,
My friend.
Namaste.
