Overview & Traditional Lineage
Cooling Attention (Shita Dharana) is a classical meditation rooted in Ayurvedic sitali principle, adapted as attention rather than breath technique. For heat — in the body, in the temper, in the hour after an argument. Attention rests on the coolest sensations available and lets the rest follow.
Primary Goals: Anger, Stress. Themes: Irritability, Heat, Overwork.
Full Guided Practice Script & Cue Timeline
| Timestamp | Spoken Cue / Instruction | Pause |
|---|---|---|
| 0:00 | Sit somewhere you are not too warm. Loosen anything tight at the neck or waist. | 12s |
| 0:21 | Take one slow breath in through the nose and notice something specific: the air is cooler going in than coming out. | 18s |
| 0:53 | Find that coolness at the rim of the nostrils. It is faint. Look for it anyway. | 20s |
| 1:23 | Every in-breath brings it back. Stay at the nostrils and let the coolness arrive again and again. | 45s |
| 2:19 | Now widen a little. Where else is the body cool? The palms, perhaps. The skin behind the ears. | 25s |
| 2:55 | Do not go looking for heat. Only for the cool places, and rest there. | 40s |
| 3:44 | If a hot thought arrives — something someone said, something unfinished — notice where it lands in the body, and then return to the coolest place you can find. | 35s |
| 4:37 | Cool air at the nostrils. Cool skin at the palms. Nothing to solve. | 75s |
| 6:00 | Let the whole face soften. The jaw, the space between the eyebrows. | 30s |
| 6:38 | Come back slowly. Heat does not leave in a hurry, and it does not need to. | 20s |
Contraindications & Guidance
Gentle practice suitable for most practitioners when seated comfortably.
