Welcome to this pelvic floor meditation supporting you to have a healthy pelvic floor during pregnancy and after giving birth.
This meditation will be using your breath to soothe and strengthen your pelvic floor muscles.
Please get into a comfortable position either seated or lying down.
Close your eyes and take a few deep breaths in through your nose then slowly out through a small opening in between your lips.
Relaxing your forehead,
Jaw and shoulders.
Now I'd like you to place your hands at the bottom of your abdomen close to your pubic bone.
Breathing in calmly through your nose then out through your mouth slowly and gently.
If you notice any areas of tension or tightness in your body just let these areas soften and loosen.
You might want to sigh as you breathe out to help with any tension release.
So breathing in and out.
As you breathe notice the rise and fall of your abdomen under your hands.
With every breath cycle you're relaxing more deeply.
Now we're going to bring your attention to your pelvic floor muscles.
These muscles are shaped like a hammock and they run from the base of your vagina all the way over to the coccyx at the bottom of your spine.
They support your bladder,
Womb and bowel.
As you breathe tune into these muscles.
It can help to visualize your pelvic floor muscles as the bottom of a soft balloon at the bottom of your abdomen.
As you breathe in the balloon expands and as you breathe out the balloon deflates slightly.
As you inhale your pelvic floor expands down towards your feet.
On the exhale your pelvic floor deflates in and up towards your heart.
Focusing on keeping your pelvic floor muscles soft.
Simply letting your breath expand and deflate these muscles.
Now we're going to practice a bit of pelvic floor strengthening by engaging those muscles as you breathe.
So you're going to inhale to relax and then draw up and squeeze your pelvic floor muscles as you breathe out.
It can help to imagine you're pulling your genitals up towards your stomach or sucking something up into your vagina.
Try this by yourself for a minute or so.
Relaxing as you inhale then drawing up your pelvic floor muscles as you exhale.
Please repeat this practice for one more minute.
Relaxing as you inhale then drawing up your pelvic floor muscles as you exhale.
Now just relax completely as I say a series of positive affirmations for a healthy pelvic floor.
Feel free to repeat the affirmations back to yourself in your mind or simply listen and allow yourself to absorb the positive energy from the words.
My pelvic floor muscles are resilient.
My pelvic floor supports my bladder,
Bowel and womb perfectly.
Every day my pelvic floor is becoming healthier and healthier.
Optimal blood flow continuously nourishes my pelvic floor muscles.
With each breath I send beautiful healthy oxygen to my pelvic floor.
I send beautiful healthy oxygen to my pelvic floor.
I trust my pelvic floor to protect my bladder,
Bowel and womb.
I remember to practice my pelvic floor exercises each day for optimal health and well-being.
This meditation is coming to a close now and the music will gradually fade out.
For the next few minutes just relax in the position that you're in and allow the natural rhythm of your breath to flow gently through you.
