who are experiencing hot flashes and is best done after you have already had several hot flashes. This meditation helps
you become more aware of your feelings and sensations during hot flashes.”
Sit or lie down in a private, safe space (bathtub is fine).
Bring all your attention to your breath. As you breathe out, imagine waves flowing out of you with your breath. Breathe out waves of water, of energy, of color, of sound. Allow these waves to flow out of you. Notice where you are tensing, pushing, trying to make the waves happen. And let go, let the waves flow out easily with your breath. Feel the gentle pulsations of the waves deep inside yourself. Feel every cell of your being pulsing peacefully and joyfully with these waves.
When you are ready, begin to draw in red vibrations with your inhalation. Envision yourself filling up with glowing, sparkling, swirling, hot, steaming red. Feel fast spirals of red boiling inside; feel slow vortices of red churning inside. Then breathe out and feel the red flowing out of you in waves. Dissolve into the waves as you breathe out.
With each inhalation, increase the intensity, sharpen the sensation of red: let it be hotter, richer, deeper, more vivid, more consuming. Inhale sun-ripened tomato flesh, sweet cherry juice dribbling down your chin, a sudden flush of menstrual blood blossoming on your clothes. Inhale the seething red sun as it sets into a heaving red sea. Inhale the essence of red roses. Inhale the color of strawberries, the scent of raspberries, the sensation of red satin. Inhale red.
Then breathe it all out. Pause. Feel the emptiness.
Inhale red. Say, out loud or silently: “Sometimes I get upset.” Blow out any remaining air as though you were blowing out a candle. Pause. Breathe in red and say again: “Sometimes I get upset.” Blow. Pause. Inhale. “Sometimes I get upset.”
Blow, pause, inhale, and say, in big red letters: “Sometimes I get angry.” Blow. Pause. Inhale. “Sometimes I get angry.” Blow. Pause. Inhale. “Sometimes I get angry.”
Exhale forcibly. Pause in the emptiness. Inhale red. Say, with passion: “Sometime I feel furious.” Again: blow, pause, inhale, and say: “Sometimes I feel furious.” Blow. Pause. Inhale. And with intensity say: “Sometimes I feel furious.”
Exhale strongly. Make a noise. Pause. Inhale bright red and say or yell: “I.” Exhale loudly. Pause. Inhale red; say/yell: “am.” Again, exhale with a noise, pause, inhale red. Say/ yell: “enraged.” (You can put a pillow or towel on your face and yell into it.)
Breathe out for as long as you can and inhale very slowly. Be intense, be loud if you want to, as you say: “I want to scream.” Breathe out, pause, inhale. “I want to kick.” Breathe out, pause, inhale. “I want to beat my fists.” Breathe out for as long as you can and inhale very slowly. Sigh or moan as you breathe out.
Breathe out with a long sigh. Inhale velvet red, and acknowledge: “Sometimes I only want to think about my pleasure.” Breathe out, pause, inhale satin red, and say: “Sometimes I have very sexual thoughts.” Sigh fully and pause. Inhale lipstick red and assert: “Sometimes I only want to think about my pleasure.”
Breathe out with a long, slow, sound. Inhale blood red and say: “My entire being is nothing but waves of sensation.” Sigh, pause, breathe in tropical sunset red and say: “I am nothing but waves of sensation.” Sigh and become empty. Wait a moment before inhaling the fresh red of dewy rose petals and say: “I am only waves of sensation.” Breathe out with a loud sigh or moan. See how long you can sustain the exhalation.
Breathe slowly and consciously for three breaths. Let the air you breathe be crystalline: clear, sharp, compelling. Let your third inhalation be deeply nourishing, your third exhalation completely freeing. Pay special attention to the energy in your root chakra (lower pelvis).
When you are ready, open your eyes. Get up. Stretch. Record your impressions in words or colors.
Michele’s Comments: This is a great start to connecting with your body at a time when you don’t feel connected YET the body is talking to you!