Today's meditation is short and sweet and designed to help you return to a state of calmness and coolness whether you're overheated because of menopause symptoms or any other condition in your life that's causing you to feel overheated or frazzled or overwhelmed even.
The practice we're learning today is called Shitali Pranayama or cooling breath.
Get yourself in the most comfortable position you can find.
Begin by feeling the earth supporting you.
Welcome the feeling that everything is okay.
You're the creator of your reality and you can return to calmness and peace and coolness anytime you like.
To perform the Shitali Pranayama,
Roll your tongue like a straw and this is where you're going to inhale your breath.
Genetically some people are unable to roll their tongue.
If that's you,
Stick your tongue out and make it as narrow and pointy as possible so that the air you're breathing in is going around your tongue and into your throat and giving it a chance to cool.
The inhale of air going through your rolled tongue or around your pointed tongue is introducing cooler air into your system and then on your exhale you'll close your mouth and breathe out through your nose.
So with every inhale,
Feel the cooling sensation of this lower temperature air flooding into every cell of your body,
Cooling and calming and relaxing you.
And with every exhale,
Feel the extra heat leaving your body,
Flowing away harmlessly and rejoining the earth.
You're breathing in cool,
Calm energy and you're releasing everything that's hectic,
Everything that's frantic,
Everything that's overheated.
Begin with your first breath in through your rolled tongue and breathe in for a count of six.
I will count for you and guide you.
So the first breath in,
Two,
Three,
Four,
Five,
Six,
Mouth closed,
Exhale,
Two,
Three,
Four,
All the heat leaving your body and inhale through your rolled tongue,
Three,
Four,
Five,
Six and exhale through your nose,
All the extra heat leaving you,
All of the coolness remaining and next breath in through your rolled tongue,
Two,
Three,
Four,
Five,
Six and exhale everything frantic,
Everything overwhelming,
Everything overheating and breathe in and exhale.
Three more inhale through your rolled tongue,
Feeling the coolness,
Feeling the calmness flooding every part of your body and exhale through your nose,
Feeling the heat drain away,
Feeling the overwhelm draining away.
Breathe in through your rolled tongue and exhale through your nose.
Last time together,
Long breath in through your rolled tongue and exhale through your nose,
Feeling the heat leaving your body,
Feeling everything returning to calmness and relaxation and grace.
If you're feeling cool and calm and return to your natural state,
We'll go ahead and close out but if you need more,
Just continue this cooling,
Calming,
Grounding breath as many times as you need to in order to feel back in command of your body and your attitude and your perspective.
Let's take three breaths in together to close out our meditation and to seal this agreement with yourself,
To communicate with your body,
To use your symptoms as an opportunity to check in and connect with your precious body.
A long,
Slow,
Deep breath in and release.
The second long,
Slow,
Deep breath in and release.
The third magical long,
Slow,
Deep breath in and release.
I love you so much.
I wish you cooling,
Calm,
Relaxed moments all throughout your day.
Namaste.
