Hi.
Today's meditation is on diaphragmatic breathing,
Which will calm the nervous system to relax the pelvic floor.
So,
Find stillness in your body.
If you're seated,
Let your spine lengthen,
And if you're lying down,
Allow your body to melt into the surface.
Place one hand over your chest,
And the other over your lower belly,
And breathe in through your nose for four counts.
One,
Two,
Three,
Four.
And then pause for two.
And then exhale through your mouth for six.
One,
Two,
Three,
Four,
Five,
Six.
And then again,
Breathe in for four,
And then pause for two.
And then exhale through your mouth for six.
And as you inhale,
You'll feel your chest rise,
Your ribs will expand,
And your belly will grow soft.
And just pause,
And then as you exhale,
Try to see if you can release your jaw,
Your neck,
Your belly,
And your pelvic floor.
Inhale,
Allow your chest to rise,
Your ribs to expand,
And your belly to go soft.
And then as you exhale,
Release your jaw,
Your neck,
Your belly,
And your pelvic floor.
You're safe.
Let go of any control or the need to perform,
And shift your breath deeper,
And focus on your breathing.
As you inhale,
Feel the breath drop down into your belly,
And feel the pelvic floor gently respond by lengthening and widening.
And as you exhale,
Feel the floor recoil slowly back in,
Not tight or tense,
Just retreating back,
Returning back.
And visualize your breath moving in like a wave,
And just allow your pelvic floor to just be.
So inhale,
The wave expands out,
And exhale,
And the wave comes back and recedes.
Then place your awareness inside your body,
At the base of your pelvis,
The root.
And just continue to inhale,
Feel the wave expand,
And as you exhale,
The wave recedes.
And as you breathe into your pelvis,
Feel the expansion in all directions,
Front to back,
Side to side,
Down to the tailbone.
And when you exhale,
Allow all of the tissues to melt,
To settle,
To just rest.
And continue this soft breathing,
And if your mind starts to wander,
Bring it back to the gentle movement of your breath and your root.
Each breath is helping you regulate your nervous system,
Improve your pelvic muscle control,
And create a sense of connection and calm.
So continue to visualize your breath moving like a wave,
Inhaling and exhaling,
And allow your body to expand and soften,
Expand and soften.
And when you're ready,
You can open your eyes,
And always remember that your breath is always available to you.
You are always safe to return to it,
Where you can relax,
And soften,
And release.
