09. Temperature Sensory Input

1. Choose between infrared, wood burning, electric and steam. EMFs can be high with certain saunas so be mindful when researching.
2. Search for a sauna company near you to purchase your own. 
   1. Sauna Dome
   2. Low EMF and infrared
   4. Steam
3. Saunas can be used ~1 time a day for ~20-30 min at a time. *Unless otherwise directed

1. Spend at least 15 minutes per day in the sunlight. Optionally, use your intuition or testing technique to determine how long to spend in the sunlight.
   1. Enjoy the warmth on your skin and really allow yourself to have a sensory experience.
2. Consider the following sunlight based meditations
   1. Sunbathing Meditation by Medical Medium
   2. Butterfly Sun Soaking Meditation by Medical Medium

1. Utilize this to relax tight and sore muscles.
   1. Hot/Cold pack
      1. To add the moist aspect, wrap the hot pack in a damp towel.

• Full oversized heated blanket 
• Heated robe

1. Get a large bowl or pot filled with cold water, add ice as desired. 
2. Place your face in the bowl for ~5-10 seconds or as long as tolerable. 
3. Increase your tolerance and the depth you place your face/head in the water. 
4. Hold for as long as tolerable or however long you can safely hold your breath.
5. Perform 2-4 times for however long you can comfortably tolerate 3-4 times a day. *Unless otherwise directed

1. At the end of your shower, turn the water to cold for 30 sec or more, for as long as tolerated. 

OR

1. Fill a tub with cold water, add ice as desired. Here is an ice bath tub.
2. Place your body in the cold water.
   1. Start with your lower body and work your way up to tolerating a full bath submerging everything but your head. 
3. Stay in the water, regulate your breathing and relax. 
4. Remain in the water for at least ~3 min and up to ~ 20 minutes but not more. 
5. Perform 1-2 times a day for the next 5 days. *Unless otherwise directed

1. Use an ice pack or a homemade ice bag with a thin cover to protect your skin. 
2. Use your testing technique to determine where you need this ice or intuitively place it on your body and/or injured area. 
3. Keep the ice on for ~7-20 min, as tolerated and then remove and leave it off for at least 20-30 min. Reapply as desired. 
4. Perform 2-3 times a day for the next 3 days and then as often as needed or desired. *Unless otherwise directed

1. Use a Cold Spoon for stroking and gently massaging the body. 
   • Place the spoon in the fridge or freezer overnight or for a few minutes before using.
2. Freeze a small paper cup of water. Once frozen rip of the top so just a small amount of ice is showing. Use for small areas needing ice massage.