Field Guide - Modern Minds — Mental Health & Wellness Practice

Approximately 80–90 Minutes

Relax & Recover

For Stress Relief, Muscle Recovery and Nervous System Reset

This circuit helps transition the body from high alert to deep rest. It’s ideal after stress, physical exertion, or emotional overwhelm.

25 Minutes

Step 1: Infrared Sauna

Begin with gentle, sustained heat to ease tension and calm the nervous system. Optional: Light stretching (shoulder rolls, seated twists) can deepen the release.
1–2 Minutes

Step 2 (Optional): Cold Plunge

A brief cold immersion can reduce inflammation and support circulation. Skip this step if your goal is full relaxation or you're sensitive to cold.
20 Minutes

Step 3: Salt Chamber

Restore balance through calm breathing in a quiet, mineral-rich environment.

Toolbox Tip:

In the Salt Chamber, use the 3-Minute Dropping Anchor audio designed to promote grounding, sensory calm and emotional release in a quiet space.
20 Minutes

Step 4: Compression Sleeves

Support lymphatic flow and muscle recovery.
15 Minutes

Step 5: Massage Chair

End with full-body relaxation to help the nervous system settle. Use the movement of the chair as a guide for awareness.

Toolbox Tip:

While in the Massage Chair, try the Body Scan audio to deepen relaxation and reconnect with your body.

Approximately 60 Minutes

Energize & Reset

For Quick Activation, Mental Clarity and a Lasting Mood Boost

This circuit uses contrast therapy and compression to quickly wake up the body and sharpen the mind. Ideal in the morning or anytime you need to power up.

10-15 Minutes

Step 1: Outdoor Traditional Sauna

Start with high, dry heat to raise core temperature and stimulate circulation.
New to Using a Sauna?
- Begin with five to 10 minutes and gradually work up to 15 to 20 minutes over time.
- Pay attention to how you feel. Tingling skin, dizziness or discomfort are signs to exit early. Rest and cool down before continuing any other activity.
2–3 Minutes

Step 2: Cold Plunge

Follow with a plunge to activate energy, focus and endorphins.

Toolbox Tip:

Use Box Breathing to help regulate your breath, stay focused and support a smooth transition into alert energy.
Optional: Repeat Steps 1 & 2

A second (or even third) round deepens the contrast effect and extends the energizing benefit.
20 Minutes

Step 3: Compression Sleeves

Finish with compression to support reintegration and stable energy.
Additionl Tips
- Stay hydrated before, during and after to support circulation and recovery.
- Listen to your body. Adjust time or skip steps based on how you feel.
- Pause between stations to breathe, reflect and fully experience the reset.

Approximately 60–75 Minutes

Mind-Body Grounding

For Anxiety Relief, Breath Awareness, and Emotional Regulation

This circuit helps quiet the mind and reconnect to your body. Ideal during periods of stress, anxiousness, or emotional depletion.

20-25 Minutes

Step 1: Infrared Sauna

Use sustained warmth to calm the nervous system and release physical tension. Optional: Listen to calming music or gently stretch.
New to Infrared?
- Heat builds slowly. Unlike traditional saunas, infrared warms the body gradually from the inside out.
- Stay in longer. Infrared’s lower heat allows for more extended sessions—20 to 30 minutes is common.
20 Minutes

Step 2: Salt Chamber

Use this quiet, sensory-neutral space to pause, breathe and reconnect to your experience.

Toolbox Tip:

As you settle, try the 5‑Senses Grounding exercise to gently anchor your awareness in the present moment—perfect for reducing mental clutter.
15 Minutes

Step 3: Massage Chair

Encourages full-body tension release.
1 Minutes

Step 4 (Optional): Cold Plunge

Only if ready. Remember to use long, slow exhales to stay grounded.

Toolbox Tip:

New to cold plunge? Use the Cold Plunge Introduction video as a guide.

Approximately 40–50 Minutes

Mental Clarity & Focus

For a Midday Refresh or Overcoming Brain Fog

This circuit helps clear your head and improve focus—ideal between meetings or before a mentally demanding task.

1–2 Minutes

Optional Prep: Power Breath

Use this quick breathwork exercise to ground your attention and activate mental clarity before beginning the circuit.

Toolbox Tip:

Scan the QR code to begin Power Breath.
1-2 Minutes

Step 1: Cold Plunge

Boost clarity and mental energy with a quick immersion.

Toolbox Tip:

New to cold plunge? Use the Cold Plunge Introduction video as a guide.
15-20 Minutes

Step 2: Compression Sleeves or Massage Chair

Support circulation and reset the nervous system. Choose what feels right for your energy needs.
15 Minutes

Step 3: Salt Chamber

Settle into stillness to consolidate focus and calm.

Toolbox Tip:

Close with a Loving-Kindness Meditation to expand focus and cultivate clarity through compassion— for yourself and others.

Approximately 80-90 Minutes

Flow & Recovery

For Deep Physical Recovery, Circulation and Balance

This Circuit helps quite the mind and reconnect to your body. Ideal during periods of stress, anxiousness, or emotional depletion.

15-20 Minutes

Step 1: Outdoor Traditional Sauna

Use high heat to stimulate circulation and open the body for contrast therapy.
New to Using a Sauna?
- Begin with five to 10 minutes and gradually work up to 15 to 20 minutes over time.
- Pay attention to how you feel. Tingling skin, dizziness or discomfort are signs to exit early. Rest and cool down before continuing any other activity.
2-3 Minutes

Step 2: Cold Plunge

Reduce inflammation and promote vascular reset.

Toolbox Tip:

Use the 1-Minute Dropping Anchor to steady your breath and help your body ease into recovery.
Optional: Repeat Steps 1 & 2

A second (or even third) round deepens the contrast effect and extends the energizing benefit.
20 Minutes

Step 3: Compression Sleeves

Flush the lymphatic system and support muscle repair.
15 Minutes

Step 4: Massage Chair

Release residual tension and promote nervous system balance.
15 Minutes

Step 5: Salt Chamber

Finish with calm breath and quiet focus to fully integrate the circuit.

Relax & Recover

Step 1: Infrared Sauna

Step 2 (Optional): Cold Plunge

Step 3: Salt Chamber

Step 4: Compression Sleeves

Step 5: Massage Chair

Energize & Reset

Step 1: Outdoor Traditional Sauna

Step 2: Cold Plunge

Optional: Repeat Steps 1 & 2

Step 3: Compression Sleeves

Additionl Tips

Mind-Body Grounding

Step 1: Infrared Sauna

Step 2: Salt Chamber

Step 3: Massage Chair

Step 4 (Optional): Cold Plunge

Mental Clarity & Focus

Optional Prep: Power Breath

Step 1: Cold Plunge

Step 2: Compression Sleeves or Massage Chair

Step 3: Salt Chamber

Flow & Recovery

Step 1: Outdoor Traditional Sauna

Step 2: Cold Plunge

Optional: Repeat Steps 1 & 2

Step 3: Compression Sleeves

Step 4: Massage Chair

Step 5: Salt Chamber

Locations

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