EXPLORING THE ART OF

SAUNA MEDITATION

Meditation is a potent tool to relax the mind, bidding a sweet farewell to the incessant stream of thoughts and anxieties that burden our everyday lives. When you combine the stress-relieving and soul-searching power of meditation with the therapeutic heat of a sauna, you get the ultimate rejuvenation therapy. 

Sauna meditation is a powerful fusion of two age-old practices that allow you to discover a deeper connection with yourself while improving your physical and mental health. 

How can you meditate in a sauna - like Almost Heaven Rainelle? What are the benefits of this practice? Read on to learn more!

The Science Behind Sauna Meditation

"Meditation" refers to diverse practices intended to integrate the mind and body. This habitual process involves quieting your mind and focusing your awareness on the present moment. Beyond mental tranquility, meditation is linked to several physiological changes within our brains.

It is found to enhance the thickness of the prefrontal cortex. This part of the brain manages higher-order functions, such as complex thoughts, actions, and emotions.

Research demonstrates that with consistent meditation, these higher-order functions tend to become stronger. Conversely, lower-order brain activities, generally associated with primitive responses like fear, decrease. In other words, meditation can help train and reshape your brain, encouraging a state of clarity, peace, and focus.

When practiced in a sauna, the benefits of meditation increase tenfold. Studies show that the heat triggers the release of endorphins — your body's natural mood lifters and painkillers. This helps achieve a state of relaxation and well-being which is perfect for meditative practices.

How to Prepare for Sauna Meditation

Before jumping into the sauna, follow the guidelines below to prepare yourself and your sauna space for the ultimate meditation session.

Sauna Environment Setup

The ideal sauna environment influences mindfulness in several ways. For instance, if your space is cluttered or messy, it can be difficult to focus on your breathing. Similarly, the lack of space can cause you to feel claustrophobic, which may lead you to leave the sauna before reaching your desired zen state. 

For an immersive and conducive meditation experience, consider these steps when setting up your sauna environment:

Temperature

Finding a suitable temperature is vital for maximizing relaxation during sauna meditation. If you're sweating in an overly hot or cold room, your mind may focus on the discomfort. 

A typical sauna temperature ranges from 150 to 185 degrees Fahrenheit. Adjust the temperature to your preference, starting at a lower temperature if you are a beginner. This will help you focus on your breathing and not the heat. You can gradually increase the temperature as you get acclimated to the heat.

Lighting

Healthline notes that sunlight can have a remarkably beneficial effect on your mental health. Though if you plan on using an indoor sauna, you can use the dim and soft lighting to replicate the calming effects of natural light.

According to color psychology, different hues have the power to evoke emotions, inspire reactions, and even alter our modes of thinking. In your sauna, you can tap into the fantastic world of chromotherapy light to tune into various emotional states. 

Try using blue light to immerse yourself in a tranquil, serene space, or, if you're feeling a bit low, switch to a yellow light for a dose of optimism and cheerfulness.

Music

A study published in the Journal of Evidence-Based Integrative Medicine discovered that an hour-long sound meditation could help reduce tension, tiredness, anger, anxiety, and depression. 

If you want to amp up energy flow, consider playing calming, instrumental music with minimal lyrics to avoid distractions. Alternatively, you could opt for nature sounds or frequencies specifically designed for meditation, such as binaural beats. 

Prepping Yourself for Sauna Meditation

Once you've set up the sauna room, it's time to prepare yourself for meditation practice. This includes:

• Sauna heat can dehydrate you faster than you think, so make sure to drink plenty of water before and during your session. After the sauna, replenish your body with fluid again to restore balance.

  
  

• A full stomach might make you uncomfortable and hinder you from achieving that serene zen state you aim for. So consume a light meal such as a piece of fruit, a small bowl of soup, or a slice of toast with jam to keep your body energized but not overloaded. The same goes for alcohol—it's best to avoid it before a sauna meditation to prevent dehydration and not allow it to muddle your mindfulness journey.

  
  

• As for clothing, opt for lightweight, breathable clothes like cotton or linen that don't restrict movement and allow your skin to breathe.

  
  

• A clean, dry towel could be your mini meditation mat in the sauna. This will give you a stable base to sit on and allow some cushioning from the hot wood benches that may cause painful burns.

  
  

• Grab a headband if you think unruly hair will distract you during sauna meditation, or better yet, a light hat! It's a simple way to keep that sweat and those curls away from your forehead.

Sauna Meditation Techniques

Following are some sauna meditation techniques that you can try:

Breathwork 

Whether you're a busy parent juggling work and family, an ambitious professional striving for success, or a student dealing with endless assignments and deadlines, it's vital to incorporate breathwork techniques to calm your mind. 

Research shows that our bodies constantly respond to external stimulants, and our autonomic nervous system is at the core of these interactions. It consists of two parts: the sympathetic nervous system and the parasympathetic nervous system. 

The sympathetic nervous system is responsible for your "fight-or-flight" response. It gears you up for action when danger or stress looms. The parasympathetic nervous system, on the other hand, is responsible for your "rest-and-digest" response. It slows down your body so you can relax and rejuvenate after a stressful situation has passed.  

Studies explain that breathwork can help activate your parasympathetic nervous system. When inhaling soothing sauna heat, it helps you feel more relaxed and centered at any moment. It also helps reduce stress levels by lowering heart rate and blood pressure. 

You can try different breathwork techniques, including:

• Diaphragmatic breathing

• Alternate nostril breathing

• 4-7-8 breathing

• Lion's breathing

  
  

Mindfulness

The University of California describes mindfulness as a practice of being fully present in the current moment, observing your thoughts, feelings, and bodily sensations without judgment. 

Incorporating mindfulness into your sauna sessions can enhance relaxation and promote emotional regulation. 

To practice mindfulness in the sauna, follow these steps:

• Find a comfortable seated position.

• Focus your attention on your breath, observing the sensations of the air entering and leaving your body.

• If your mind wanders, gently bring your focus back to your breath.

• As you continue to breathe, expand your awareness of the heat and warmth of the sauna, noticing any physical sensations or emotions that arise.

• Remain in this mindful state for the duration of your sauna session.

  
  

Visualization Exercises

Visualization exercises are another wonderful addition to your sauna meditation practices. This technique involves engaging your imagination to create mental images or scenarios. The key to visualization is to make it as vivid and real as possible. 

Here's a simple visualization technique to get you started:

1. Begin by visualizing the heat in the sauna as a glowing light of healing energy.

2. This light flows from your heart and into every cell of your body. 

3. Feel it penetrating deep into the center of your being, seeking out toxins and negative energy and dissolving them.

4. When you step out of the sauna, visualize yourself as renewed, lighter, and free from any stress or negativity.

   
   

While visualization in a sauna setting may involve absorbing the therapeutic warmth as healing light, the power of visualization doesn't have to stop there! You can use it to replace a negative thought pattern, improve a skill, or cultivate a habit. 

Body Scanning

Body scanning involves using your attention to focus on different parts of your body, one at a time. As you scan through each part of your body, tune in to any sensations that arise such as tension, tightness, warmth, or coolness.

Studies indicate that body scanning offers several benefits, such as stress reduction, improved attention, better mental clarity, increased self-compassion, and reduced levels of anxiety or depression.

How to Enhance Your Sauna Meditation Experience

The following are some of the ways to enhance and customize the sauna meditation experience:

• Add Aromatherapy: Gentle scents can elevate your sensations, creating a rich, immersive atmosphere. Experiment with essential oils like lavender for relaxation or eucalyptus for a refreshing zing. Remember, a little goes a long way!

  
  

• Affirm Your Way to Relaxation: Positive affirmations can amplify your meditation experience significantly. As you bask in the sauna heat, repeat uplifting affirmations silently or aloud. For instance, "I am calm," or "I let go of all stress."

  
  

• Journal Your Journey: Post-sauna, while you're still in that zen zone, take a few moments to journal your thoughts, insights, or realizations. 

  
  

• Play Tunes: Consider soft instrumental tunes, the gentle hum of nature sounds, or even guided meditation to add an interesting touch to sauna meditation.

  
  

• Gentle Stretching: Couple your sauna session with some light stretching exercises before and after. Not only does this help relax your muscles, but it also boosts flexibility and overall wellness.

Different Types of Saunas for Meditation

You can install the following types of saunas for your meditative needs:

Traditional Wood-burning Saunas

Traditional wood-burning saunas, also known as Finnish saunas, use a wood-burning stove that's topped with hot stones, creating a dry heat that usually ranges from 160 to 200 degrees Fahrenheit. These higher temperatures really encourage your body to perspire, flushing out toxins while improving cardiovascular health, speeding up muscle recovery, and enhancing sleep quality. 

You should try adding some water to the heated rocks! The steam that's released increases humidity, transforming your wood-burning sauna into a steam room. This provides a different level of relaxation and can help to further deepen your meditation practice.

Infrared Saunas

Unlike traditional saunas, infrared saunas heat your body directly. This leads to a lower ambient temperature—usually around 120 to 150 degrees Fahrenheit, yet with potent sweat-inducing effects.

Because the environment isn't as oppressively hot, many find relaxing in their meditation practice in an infrared sauna easier. Studies show that infrared sauna sessions offer several health benefits, such as increased circulation while aiding in pain relief, skin purification, and even weight loss. 

Best Saunas for Meditation 

Ready to practice some sauna meditation? The following are some of the best saunas to kickstart your journey:

FAQs

How do you meditate in a steam room?

Meditation in a steam room can be an invigorating experience. Start by finding a comfortable seated position, away from the immediate steam output, to protect yourself from scalding. Close your eyes, take a few deep breaths, and soak up the warmth and humidity as you focus on your breath. 

If the heat becomes too much and makes it hard to focus, stand up and get some fresh air or move outside the steam room. Stay for a shorter period, as the high humidity might make lengthy sessions uncomfortable. 

Can you meditate in an infrared sauna?

Absolutely! Since infrared heat directly warms your body rather than the air around you, it offers a gentler heat experience than traditional saunas, making them a fantastic setting for meditation. 

What is the best time of day to use a sauna?

The best time to use a sauna depends on your preferences, schedule, and how your body feels at different times of the day. Some folks love starting their day with a reviving sauna session in the morning, while others find it more soothing as a post-workout routine or an evening unwind. Just tune in to your body's signals and choose the best time for you. 

Do saunas clear your mind?

Yes! A sauna's soothing warmth and controlled environment aid in relaxation, melting away tensions and easing mental stress. Many people find that a sauna session helps promote mental clarity, reduces anxiety, and even inspires creativity. 

Sauna Meditation: Conclusion

From easing those racing thoughts to creating a zen space in your daily routine, sauna meditation can transform your wellness journey. This harmonious blend can help reduce stress, improve sleep quality, and even boost your mood over time. 

If you want to practice sauna meditation from the comfort of your home, check out MySaunaWorld's collection of traditional and infrared saunas. For more information, feel free to contact us. Our friendly staff will be happy to answer any questions and help you find the perfect model for your needs.