The general idea of a sauna session: heat up, cool down, repeat. Each heat cycle should last between 5 and 20 minutes depending on the individual. Stay until you reach your limit then jump in cold water, a snow bank, dunk tank, cold shower etc. Heat up again for 5 to 20 and so on. Always leave immediately if you feel dizzy, drowsy, short of breath or uncomfortable. In Finland it is traditional to have many sauna sessions punctuated by a cold swim or cold shower...maybe a beer (please check with your doctor)!

Some basics:

-Shower off all lotions, creams, dirt, oils, and make up before taking a sauna. Take off all clothing and jewelry. You'll want your bathing suit, two towels, and a sauna hat if desired.

-The North American Sauna Society recommends a temperature range of 170-194.

-If you are new to the experience, it is recommended to ease into it at a lower or mid range temperature.

-A sauna is a social affair and should be enjoyed slowly. Don't rush!

-A wood fired sauna is considered a "dry" sauna. To increase the humidity in the sauna room use the ladle to SLOWLY pour one or two ladle-fulls of water at a time in a circular motion onto the heated rocks on the top of the stove. All water should turn into steam immediately upon contact with the rocks. If water drips onto the stove base then you are pouring to fast. It can be quite enjoyable to add a few drops of essential oils to the steam-making water itself (a little goes a long way), but DO NOT pour ANY oil directly onto the rocks.

-Finish with cold, allowing enough time for your body to re-adjust. If desired, use the heat from the changing room or the sauna as the fire dies down to reacclimate.

-Pause...take a deep breath, maybe more. Look around...feel your body and listen. More than likely, for the first time in a long time, you can see the world through different eyes.