The main reason most people use a sauna is to relax and recover. The heat of a sauna does a great job at relieving sore muscles, which also helps to relax the mind. But instead of just sitting in the nourishing heat, you could also boost your sauna session by adding meditation to the mix.
Cultivating a meditation practice can benefit not only your mind, but also your well-being and overall health. So, while you have some quiet time in a sauna, why not use the opportunity to meditate?
In this article, we’ll share with you some sauna meditation tips.
Sauna Meditation
When sitting in a sauna, it is probably one of the only times you have during a busy day that you’re on your own with your thoughts without outside interference. Hopefully, you left your phone outside the sauna, and you have a little chance to get some mental and physical space.
This makes it an ideal time in which to cultivate a meditation practice, which will benefit your mental and emotional well-being while your body is at its most relaxed.
By combining sauna and meditation, you can get the most out of both, as well as develop the discipline needed for creating a meditation practice during your regular sauna sessions. That’s because, in order to receive the overall benefits of meditation, you’ll need to put in both the time and practice.
By combining sauna and meditation, you can get the most out of both, as well as develop the discipline needed for creating a meditation practice during your regular sauna sessions.
The benefits of a regular meditation practice include more patience, better concentration, enhanced empathy, and wisdom, as well as self-love. So, while you’re creating a healthier body in the sauna, the added healthier mind and spirit you’ll get by adding meditation will mean a happier you.
How To Meditate In A Sauna
If you already have a meditation practice, then you can use the time during your next sauna session to dive right in and give your mind the rest it needs from the busyness and constant noise of the outside world.
Remember, all you need is just five to 10 minutes of focused practice to benefit.
If meditation is new to you, then you may be pleased to know that giving it a go in a sauna is an easy way to start. This is because the heat of the sauna will already do a great job of relaxing the muscles in your body, and it’s this relaxation of the body that will help you to let your mind relax too.
To begin with, you’ll want to make sure that the temperature of the sauna is set to where you will be comfortable. If it’s super duper hot to start, then you won’t be able to relax as easily, and you’ll be distracted by the seat.
Also make sure that you have a towel to sit or lie on, as well as some water to drink to replenish your hydration as you sweat.
Sit with your back leaning against the wall of the sauna, making sure that your spine is aligned, then place your hands unclenched on your laps. Alternatively, if there is space, you could also lie down comfortably with your hands at your side, again making sure that your spine is straightly aligned.
Once you are comfortable, start breathing deeply through your nose for a count of four, and then out through your nose for a count of four.
Do this for a few rounds, and when you feel even more relaxed, close your eyes and continue focussing on your breath while you feel the warmth and calmness comforting your body.
When you begin to sweat, continue to focus on your breath. Don’t worry if thoughts of your to-do list or what you’re having for supper tonight, or something else you’ve been bothered about come into your head — this is normal.
Acknowledge the thought, and let it drift off. Keep your attention on the breath as much as possible.
Meditation isn’t so much about getting rid of all of your thoughts, but it’s about being mindful of the silence. So, if you find that your mind starts wandering and other thoughts are coming up, simply let them dissolve by continuing to focus on your breathing.
If you start feeling anxious, again this is normal, because you’re doing something that your subconscious mind isn’t used to, and it will do everything to make you want to stop. Again, bring your focus back to your breath.
When the sweating gets too uncomfortable, then take a few sips of water, close your eyes and get back to focus on your breath until you’ve had enough.
It doesn’t matter whether you’ve lasted five minutes or 30 because meditation isn’t a competition. The fact that you’ve started a practice in the first place is how you will benefit from feeling better about yourself in the long run.
It doesn’t matter whether you’ve lasted five minutes or 30 because meditation isn’t a competition. The fact that you’ve started a practice in the first place is how you will benefit from feeling better about yourself in the long run.
Enhance Your Sauna Meditation
There are a few things you can do to enhance your sauna meditation if you find it difficult to just sit in a hot box with your own thoughts.
For instance, if you already have a yoga practice, then you can relax your mind and body further by doing some yin yoga poses to relieve the stress in your body, mind, and soul at the same time. Note that it is bad etiquette to do yoga in a public sauna, particularly if there are other people in there!
Be mindful not just of yourself, but of others!
Be mindful not just of yourself, but of others!
The use of essential oils will also enhance a sauna meditation session because these powerful natural compounds help to alter your mood, which can help with calming your mind.
The best essential oils to use for meditation include frankincense, which has been used for centuries to help with spiritual awareness; lavender, which is commonly known to help promote relaxation and sleep; and peppermint, which can help you with clarity and focus.
Simply add a few drops to your towel to inhale the scent while you’re in the sauna, or alternatively use an aromatherapy spray to spritz the hot room before you start your session.
Finally, you could help your mind relax with some meditation music that features nature sounds, solfeggio frequencies, or binaural beats.
Listening to sound frequencies have been proven to help lower feelings of anxiety and stress, and for beginners of meditation, they are a great way to help you start a regular practice.
Final Thoughts
As you know now, adding a meditation practice into your regular sauna sessions will upgrade your life beyond simply relaxing your muscles after a workout.
If you can do this three times a week or more, you’ll definitely notice a change in your daily life that you will thank yourself for. And it won’t take long for that to happen.
So, what are you waiting for?
