Heat to ease · Afternoon

Cooling Calm

A cooling-style breath, a peace invocation and a short rest for hot, irritable afternoons.

00:00Ready

Sit comfortably before you begin.

9 minutes00:00 left

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The sequence

3 steps, 9 minutes

  1. Sheetali / Sheetkari

    Inhale through a rolled tongue or gently parted teeth; exhale through the nose.

    Read the breath guide →
    4 min
  2. Sarve Bhavantu Sukhinah

    Chant the third peace invocation once or twice, slowly.

    Read the verses →
    2 min
  3. Sit

    Notice where the heat sits in the body without arguing with it.

    Open the meditation timer →
    3 min

Why this order

Irritation often wants a target. This path gives the body something cooler to do first, then a verse that widens attention beyond your own mood.

Notes

  • Avoid cooling breath in polluted or very cold air, or if cold air triggers dental or respiratory sensitivity.
Before you begin

Breathe comfortably—never force, compete, or push through discomfort. Shoonyaka offers educational wellbeing guidance, not medical advice or treatment. Practise seated or lying safely, never while driving, in water, or operating equipment. Stop immediately and return to natural breathing if you feel dizzy, faint, breathless, numb, panicked, painful, or unwell. If you are pregnant, under 18, have a heart, blood-pressure, neurological or respiratory condition, or are recovering from illness or surgery, seek guidance from a qualified healthcare professional before breath retention or unfamiliar breathwork.