Hi,
Thanks for joining this five-minute guided ice bath meditation.
Before we begin,
I want you to take a moment to settle into this experience.
This ice bath is a powerful tool to connect deeply with your body and your mind.
I want you to remember to stay present and focus on your breath.
For the next minute,
We're going to focus on deep breathing.
I want you to close your eyes and take a deep breath in through your nose and slowly exhale through your mouth.
Feel the cool air entering your lungs and continue with this deep breathing,
Allowing your body to relax as much as possible before entering the ice bath.
Inhale and exhale.
Let each breath be a little longer than the last.
I want you to release any tension that your body is holding.
Let's work on that.
Inhale.
4,
3,
2,
1.
Hold.
And slowly exhale for 8,
7,
6,
5,
4,
3,
2,
1.
Now get ready.
We're going to enter the ice bath.
So as you begin to lower yourself into the ice bath,
I want you to keep your breath steady.
Feel the cold water covering your skin and notice how your body naturally reacts.
Allow your breath to guide you,
Keeping it slow and steady.
Anytime,
Come right back.
Inhale for 4,
3,
2,
1.
Holding for 2,
1 and exhale.
8,
7,
6,
5,
4,
3,
2,
1.
Now that you're in the ice bath,
Bring your attention fully to the present moment.
I want you to notice the sensations in your body,
The cold,
The tingling,
The initial shock.
Breathe deeply through it all.
Imagine the cold as a wave of energy flowing over you,
Cleansing and rejuvenating your body.
Stay with your breath.
Inhale 4,
3,
2,
1.
Hold 2,
1.
Exhale 8,
7,
6,
5,
4,
3,
2,
1.
Excellent job.
Now we're going to begin to scan our body from head to toe.
I want you to start with your scalp.
I want you to notice any sensations there.
Then move down to your face,
Then to your neck,
Shoulders and so on.
As you move through each part of your body,
I want you to observe without judgment.
Simply notice what you feel and breathe through it.
If the cold becomes intense,
Come right back to your breath.
Inhale for 4,
3,
2,
1.
Hold for 2,
1 and exhale for 8,
7,
6,
5,
4,
3,
2,
1.
Your breath will always bring calmness and control.
You're doing a great job.
We're almost there.
Stay focused.
This is your time.
As we are nearing the end of this ice bath,
Take this moment to embrace the full experience.
Acknowledge the strength and resilience that you are cultivating.
With each breath,
Feel a sense of calm and clarity wash over you.
Let's do one last breath.
Big inhale for 4,
3,
2,
1.
Hold for 2,
Exhale 8,
7,
6,
5,
4,
3,
2,
1.
Congratulations.
You just completed this ice bath.
When you are ready to exit the ice bath,
I want you to do so slowly and mindfully.
Take a moment to stand still and feel the warmth returning to your body.
You're gonna acknowledge the calm,
Focus and presence that you have achieved.
Carry this feeling with you as you continue throughout your day.
I promise you,
You are gonna feel amazing throughout your day.
May you be well.
May you be happy.
May you feel safe and may you feel content.
Thank you for joining this ice bath meditation.
