00:00[Music] [Music] Welcome to part one of your guided sauna Welcome to part one of your guided sauna Welcome to part one of your guided sauna relaxation relaxation relaxation practice. Let's begin by sitting practice. Let's begin by sitting practice. Let's begin by sitting comfortably with a tall upright posture. Now give yourself full posture. Now give yourself full permission to relax. permission to relax. permission to relax. [Music] [Music] and start to slow down your
01:00and start to slow down your and start to slow down your breathing as you ease into the moment. Remember to stay hydrated during moment. Remember to stay hydrated during your session. Place your hands gently in your session. Place your hands gently in your lap. Let your body and mind rest and Let your body and mind rest and [Music] [Music] relax. You may feel a little relax. You may feel a little relax. You may feel a little uncomfortable with the heat. Stay in it. Know that as you sit here, your sauna Know that as you sit here, your sauna session is actively helping you reduce session is actively helping you reduce session is actively helping you reduce your risk of cardiac your risk of cardiac your risk of cardiac disease, disease, disease, stroke, stroke, stroke, dementia, and Alzheimer's. The sauna mimics mild
02:00Alzheimer's. The sauna mimics mild cardiovascular exercise. And right now, cardiovascular exercise. And right now, cardiovascular exercise. And right now, you are elevating your core body you are elevating your core body you are elevating your core body temperature. temperature. temperature. You're beginning to You're beginning to You're beginning to sweat. Your heart rate is sweat. Your heart rate is sweat. Your heart rate is increasing. And your blood is being increasing. And your blood is being increasing. And your blood is being redistributed throughout your body. These are all wonderful signs that body. These are all wonderful signs that your body is benefiting from the your body is benefiting from the your body is benefiting from the [Music] [Music] heat. Feel each bead of sweat forming on heat. Feel each bead of sweat forming on heat. Feel each bead of sweat forming on your skin. your skin. your skin. slowly rolling slowly rolling slowly rolling [Music] [Music] down. As each drop moves, it carries down. As each drop moves, it carries down. As each drop moves, it carries away away away stress, stress, stress, toxins, and tension. [Music] After the After the After the sauna, your blood pressure and heart
03:00sauna, your blood pressure and heart sauna, your blood pressure and heart rate will drop, leaving you feeling calm rate will drop, leaving you feeling calm rate will drop, leaving you feeling calm and renewed and offering profound and renewed and offering profound and renewed and offering profound effects on your brain and body. Allow your eyes to gently close. Begin to breathe in and out deeply. Focus on the sensation of the deeply. Focus on the sensation of the hot air moving in and out of your hot air moving in and out of your hot air moving in and out of your [Music] mouth. [Music] Feel the gentle relaxation come over
04:00Feel the gentle relaxation come over Feel the gentle relaxation come over [Music] [Music] you. Beginning with your forehead, you. Beginning with your forehead, you. Beginning with your forehead, temples and jawline and slowly moving down your jawline and slowly moving down your neck. your your [Music] [Music] shoulders, your back, your back, your [Music] chest, your hips and thighs, your calves and ankles. thighs, your calves and ankles. [Music] [Music] Les and release the tightness away from Les and release the tightness away from Les and release the tightness away from your
05:00toes. You are becoming as comfortable as toes. You are becoming as comfortable as possible.
07:00[Music] Let the intense heat of the sauna make Let the intense heat of the sauna make Let the intense heat of the sauna make you feel calm and you feel calm and you feel calm and relaxed as the heat melts away all of relaxed as the heat melts away all of relaxed as the heat melts away all of your stress. As the sweat leaves the pores of stress. As the sweat leaves the pores of your your skin, so does anger, anxiety and frustration.
08:00anxiety and frustration. [Music] Focus on breathing and let any negative energy breathing and let any negative energy leave your body as you sweat it body as you sweat it [Music] [Music] out. As the heat out. As the heat out. As the heat intensifies, so does the amount of intensifies, so does the amount of intensifies, so does the amount of stress that is released. Inhale, exhale, inhale, exhale. As you feel the heat relaxing
09:00exhale. As you feel the heat relaxing your your muscles, helping your body feel muscles, helping your body feel muscles, helping your body feel lighter. Just sit here and let your mind wander in here and let your mind wander in whatever direction you want it to go. whatever direction you want it to go. whatever direction you want it to go. [Music]
12:00Stay in the Stay in the heat knowing as you finish this sauna heat knowing as you finish this sauna heat knowing as you finish this sauna practice, feelings of elation will flow practice, feelings of elation will flow practice, feelings of elation will flow through your body. Your attitude will shift to body. Your attitude will shift to happiness for the day ahead. Take a deep Take a deep breath. Inhale. Inhale. [Music] [Music] Exhale. Exhale. Tune into your Exhale. Tune into your body.
13:00Feel the gentle relaxation come over you, radiating through your skin, you, radiating through your skin, you, radiating through your skin, muscles, and bones. [Music] Take a few minutes to List three things Take a few minutes to List three things Take a few minutes to List three things you are grateful for and feel the you are grateful for and feel the you are grateful for and feel the feelings of gratitude rush through your feelings of gratitude rush through your feelings of gratitude rush through your body. body. body. [Music]
14:00As you prepare to end this As you prepare to end this session, take a breath and forget session, take a breath and forget session, take a breath and forget everything everything everything else. Just feel the space. else. Just feel the space. else. Just feel the space. [Music]
15:00Thank you so much for joining me in the Thank you so much for joining me in the sauna today. sauna today. sauna today. All is well.