Sauna Meditation: Rejuvenating Your Body and Mind

The world can be a chaotic place. We could all use a little more Zen in our lives. A beautiful way to do that is to combine meditation with the health-enhancing benefits of sauna.

Sauna meditation combines the relaxation and detoxification benefits of saunas with the mental clarity and mindfulness provided by meditation. A winning combo if you ask me.

In this article, we will leave no stone unturned as we will delve into the process, benefits & techniques to help you optimize your sessions.

Let’s channel our inner peace, find our balance & read on shall we?

Understanding sauna meditation

Sauna meditation is the practice of meditating while inside a heated sauna environment, this goes without saying.  The combination of the heat and the meditation practice enhances relaxation, mindfulness and overall well-being.

The practice promotes a deeper connection with one’s body and mind, making it an ideal practice for stress reduction and self-care.

Meditations by Amazon Warrior is an expert on guided sauna meditation. Here’s an excerpt from their video Guided Sauna Meditation Practice:”Muscle tension is commonly associated with stress, anxiety, and fear as part of a process that helps our bodies prepare for potentially dangerous situations.

When we allow the body to relax, we can reignite its healing ability, getting us back sooner to our healthy, relaxed functioning selves.”

Sauna meditation techniques

Meditating in a sauna may require some adjustments to your regular meditation practice regardless of whether you’re a beginner or expert. Below, we explore various techniques you can try during your sessions to find your Dao (“the way”).

Woman wrapped in towel in steam sauna lying on back on wood bench with steam in the air

1. Mindfulness meditation

Mindfulness is the practice of focussing on the present moment & observing your thoughts & feelings without judgment.

To practice mindfulness in a sauna, follow these steps:

  1. Find a comfortable seated position, ensure your spine is straight & your body is relaxed
  2. Close your eyes & take a few deep breaths, inhaling & exhaling slowly
  3. Bring your attention to the sensations in your body; the warmth on your skin or the feeling of sweat forming
  4. Observe your thoughts as they arise, acknowledging them without judgment & gently redirecting your focus to your breath or body sensations
  5. Continue this practice for the duration of your sauna meditation session

If you’d like to explore practicing mindfulness in your sauna, we recommend checking out Unlock Your Life’s guided mindfulness meditation.

2. Loving-Kindness Meditation

We kinda love this technique. Society as a whole would do well to work a little loving-kindness meditation, or “Metta” meditation into their lives.

This technique involves focusing on developing feelings of love & compassion for yourself & others. Here’s how to practice loving-kindness in a sauna:

  1. Sit comfortably with your eyes closed & take several deep breaths
  2. Silently repeat a series of phrases that express love & compassion like “May I be happy, may I be healthy, may I be safe, may I be at ease”
  3. After several repetitions, expand your focus to include others, starting with loved ones & gradually extending to strangers, acquaintances & even those you may have conflicts with
  4. As you recite the phrases, visualize the individuals & imagine sending them love & positive energy
  5. Continue this practice for the duration of your session.

If you’d like to explore this technique further, we recommend watching Heidi Hanna’s video.

3. Body Scan Meditation

Body scan meditation involves focusing on different parts of your body sequentially, promoting greater body awareness and relaxation. To practice this technique, follow these steps:

  1. Sit or lie down in a comfortable position, ensuring your spine is straight & your body is relaxed
  2. Close your eyes and take a few deep breaths, inhaling & exhaling slowly
  3. Begin by focusing on your feet, noticing any sensations or tension. Mentally release any tension and relax your feet
  4. Gradually move your attention up your body, focusing on each body part, such as your calves, thighs, hips, stomach, chest, arms, hands & head. As you progress, observe the sensations & release tension in each area
  5. Once you have completed the body scan, take a few moments to observe how your entire body feels, allowing yourself to fully relax & enjoy the warmth of the sauna
  6. Continue this practice for the duration of your sauna meditation session

We highly recommend watching LEAP Service’s body scan meditation video to see if this technique makes sense for you.

A middle age man and woman with towels around necks enjoying a sauna with wood panelling

Benefits of sauna meditation

Sauna meditation offers a wide range of physical and mental health benefits, making it an increasingly popular practice among those seeking holistic wellness.

Meditations by Amazon Warrior summarized this aptly in their meditation guide: “When we allow the body to relax, we can reignite its healing ability, getting us back sooner to our healthy, relaxed functioning selves.”

6 sauna meditation benefits:

  1. Muscle relaxation: The heat from saunas helps relax muscles and relieve tension, providing an ideal environment for deep relaxation.
  2. Improved circulation: The high temperatures in saunas cause blood vessels to dilate, increasing blood flow and promoting better circulation throughout the body.
  3. Stress reduction: Lowers cortisol levels, reducing stress and promoting a sense of calm and well-being.
  4. Enhanced mindfulness: Helps sharpen mental focus and foster a deeper connection with oneself.
  5. Improved sleep quality: Regular sessions can improve sleep patterns, helping individuals fall asleep faster and enjoy a more restful night’s sleep.
  6. Increased focus & concentration: The calming environment of a sauna can help clear the mind, resulting in improved focus and concentration.

Tips for a successful experience

Following these tips can help you get the most out of your sauna meditation sessions:

  1. Gradually increase session length:
    Start with shorter sessions and gradually increase the duration as your body becomes more accustomed to the heat and the meditation practice.
  2. Listen to your body:
    Pay attention to your body’s signals and adjust the temperature, duration, or meditation technique as needed. If you start feeling lightheaded or uncomfortable, exit the sauna and allow yourself to cool down.
  3. Incorporate essential oils
    Using essential oils, such as lavender, eucalyptus, or peppermint, can enhance your sauna meditation experience. Add a few drops to a bowl of water and place it in the sauna or use a diffuser designed for saunas.
  4. Combine with other relaxation techniques
    Integrating other relaxation practices, such as yoga, deep breathing exercises, or progressive muscle relaxation, can further enhance your sauna meditation experience and improve overall well-being.

Are there any downsides to meditating in a sauna?

No, there are typically no downsides to meditating in a sauna as long as you’re mindful of how your body is feeling. As a friendly reminder, remember to drink plenty of water. And if you begin to feel lightheaded or unwell, end your sauna session immediately.

As long as you’re in tune with your body and you have a tolerance for the heat of your sauna, meditation can truly enhance your experience.


Sauna meditation is an easy and effective way to relax, de-stress and become more present. It can be a rejuvenating experience, combining the physical benefits of saunas with the mental clarity and mindfulness of meditation.

Here are 5 things we learned in this article:

  1. Sauna meditation helps you find a deeper connection with one’s body & mind, making it ideal for stress reduction & self-care
  2. There is more than one way to practice sauna meditation. You can practice techniques such as mindfulness, loving-kindness & body scan meditation enhance your experience.
  3. There are physical benefits such as muscle relaxation, improved circulation, detoxification, and a boosted immune system
  4. Mental benefits include stress reduction, enhanced mindfulness, improved sleep quality & increased focus & concentration
  5. To optimize your experience, gradually increase session length, listen to your body, incorporate essential oils & combine with other relaxation techniques.

We hope you found some value in this article. We wish the very best in your meditation practice and we hope you maximize your experience!

A message from Sauna Squad

We hope we’ve provided some value in your research. But if you have any questions or concerns, hit us up on Instagram @thesaunasquad or feel free to fire us a message on our contact page.

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