Still the Mind
Meditation is the foundation of mental clarity. Combined with breathwork and cold, it creates a powerful practice for transformation.
Why Meditation?
Meditation trains the mind just as physical exercise trains the body. In the context of Ilma practices, meditation serves as both preparation and integration.
Before breathwork or cold exposure, meditation helps you center and set intention. After these practices, meditation helps you process the experience and integrate the benefits.
Regular meditation practice also builds the mental resilience needed to embrace discomfort - whether that is the cold or the challenges of daily life.
Benefits
- Reduced stress and anxiety
- Improved focus and concentration
- Better emotional regulation
- Enhanced mind-body connection
- Deeper breathwork practice
- Improved cold tolerance
Meditation Practices
Breath Awareness
Simple meditation focusing on the natural rhythm of your breath. Perfect for beginners.
Body Scan
Systematic attention to each part of your body. Ideal before or after cold exposure.
Loving-Kindness
Cultivate compassion for yourself and others through guided visualization.
Sleep Preparation
Gentle relaxation to transition your body and mind for restorative sleep.
How to Start
Find a quiet space
You do not need a special room. Any quiet corner works.
Get comfortable
Sit on a cushion, chair, or lie down. Keep your spine aligned.
Start small
5 minutes is enough to begin. Consistency matters more than duration.
Be patient with yourself
Your mind will wander. That is normal. Gently return to the practice.
Integrate with Your Practice
Try this sequence for a complete Ilma session: Start with 5-10 minutes of meditation to center yourself. Move into breathwork. Then embrace the cold. Return to meditation for integration.
Begin Your Practice
Start with a simple 5-minute breath awareness meditation. No experience needed.