The sun is shining, the sky is blue, and yet, the rising temperatures can often leave us feeling flustered, irritable, and longing for the cooler months. It’s easy to let the heat and humidity get to us, impacting our mood, energy levels, and overall well-being. But fear not, for mindfulness and meditation can be our secret weapons in combating the summer blues.
Practical Tips when Out & About
- Avoid spending too much time outside or exercising during the hottest part of the day (between 11am and 3pm), and try to keep in the shade where you can.
- Wear a sun hat and carry a bottle of water with you.
- Wearing light-coloured, lightweight cotton clothing can help keep you cooler than wearing dark-coloured and thick clothing.
- Keep an eye on the forecast for any hot weather warnings or unseasonably warm weather.
- Make sure you apply sun cream.You should use at least SPF 20 and apply it regularly.
- UV levels can still be harmful when it’s cloudy out, so be careful even when it’s not sunny.
- Talk to your optician about prescription sunglasses. Make sure any sunglasses you wear have a CE mark and UV40 label.
The Power of Mindfulness in the Heat
Mindfulness is all about being present in the moment, acknowledging our thoughts and feelings without judgment. This practice can be especially beneficial during hot weather when our minds might be racing with discomfort. By focusing on the present moment, we can reduce stress and enhance our ability to cope with the heat.
Here are a few ways to incorporate mindfulness into your summer routine:
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- Control Your Breathing: When the heat rises, so can our breathing rate. Practicing deep, slow breaths can help regulate your body temperature and calm your mind.
- Slow Down: Take a step back from your hectic schedule and prioritise self-care. Engage in activities that bring you joy and relaxation, such as reading, gardening, or spending time in nature.
Slowing down and tuning-in are principles at the heart of mindfulness, and for good reason. It’s important to take the time to understand what both your body and mind need, and you shouldn’t feel guilty if what you need to do is say ‘no’ sometimes. If you can see that the heat is going to make a certain activity particularly stressful and difficult for you, honour those feelings, communicate them to others, and work towards a solution that offers a slower, more comfortable pace.
- Embrace Your Senses: Tune into your senses and appreciate the small joys of summer. Notice the warmth of the sun on your skin, the sound of birds chirping, or the sweet scent of flowers.
- Meditation: Regular meditation practice can help you develop a deeper connection to your body and mind, enabling you to navigate the challenges of hot weather with greater ease.To do this, sit in a comfortable position and close your eyes. Breathe in and out slowly and deeply. Focus on your breath and on the sensation of the air moving in and out of your body. As you breathe, imagine that you are surrounded by a cool, refreshing energy. Breathe in this cool energy and let it fill your entire body. Breathe out any hot, sticky energy that is in your body. Continue to breathe in and out slowly and deeply and focus on the sensation of the cool energy surrounding you.
Yoga Nidre meditations and body scans are great for helping to sleep at night. They help to take away some of the restlessness we feel when it’s hot and stop us getting too frustrated when we can’t fall asleep. If we are trying too hard to sleep, we often push it further away from us. Falling asleep is more about letting go than striving.
Cooling Down with Breathing Exercises
Specific breathing exercises can help regulate body temperature and reduce stress:
- Sitali (Cooling Breath): This is a yoga breathing practice that translates as cooling breath and is a relaxing practice so good for at night.Form an O with your mouth, curl your tongue to create a funnel and then breathe in through your mouth. At the end of the inhale close the mouth and breath out through the nose. Repeat for 2 – 3 minutes, stopping at any time if it gets uncomfortable.
- Sitari (Hissing Breath): This translates as hissing breath and is like Sitali.Start by clenching the jaw slightly and parting the lips. Inhale through the teeth making a hissing sound and then close the mouth and breathe out through the nose. You know you’re doing this right if there are slurping, hissing sounds.
- 4-7-8 Breathing: Another calming practice which can have fast results.Breathe in through your nose for a count of four. Then, hold your breath for a count of seven. Finally, breathe out through your mouth for a count of eight.
- Extended Exhale: Another breathing exercise that you can do is to breathe in through your nose for a count of four. Then, Breathe out through your mouth for a count of eight. This exercise will also help to stimulate the parasympathetic nervous system so helps promote sleep.
Creating a Serene Sleep Environment
Quality sleep is essential for coping with the heat and maintaining overall well-being. Here are some tips for a restful night’s sleep:
- Cool Down Your Bedroom: Use fans, air conditioning (if available), or ice packs to create a comfortable sleeping environment.
- Choose the Right Bedding: Opt for lightweight, breathable fabrics like cotton or linen.
- Hydration Matters: Stay hydrated throughout the day, but avoid excessive fluids right before bed.
- Establish a Relaxing Bedtime Routine: Engage in calming activities like reading or taking a warm bath before bed.
- Limit Screen Time: Avoid using screens for at least an hour before bed, try meditation or reading instead.
By incorporating mindfulness practices and creating a sleep-conducive environment, you can transform hot summer days into opportunities for relaxation and renewal. Remember, it’s okay to slow down, prioritise self-care, and embrace the beauty of the season, even when the temperatures rise.
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