Welcome to the guided body scan meditation for hypertonic pelvic floor and pelvic pain.
Today we'll focus on releasing tension and promoting relaxation in the pelvic floor,
Which can help reduce pain and discomfort.
Find a comfortable position where you can be at ease,
Either lying down or sitting up,
And make sure you feel supported.
And when you're ready,
Close your eyes.
Begin with deep breathing.
Take a deep breath in through your nose,
Letting your belly rise as you fill your lungs,
And slowly exhale through your mouth,
Letting go of any tension or stress.
Inhale deeply again,
And feel the expansion of your ribcage,
And exhale slowly,
Softening your body with each breath.
With every breath,
Allow yourself to feel more grounded and present.
Now let's begin by scanning your body,
Starting from the top of your head and moving slowly down to your toes.
As we move through each part of your body,
Gently check in and notice if any tension remains.
If you find any areas of tightness,
Breathe into that space and allow it to release.
Bring your awareness to the top of your head,
And imagine a gentle warmth relaxing your scalp.
Feel any tension in your scalp releasing,
And then move to your forehead.
Allow your forehead to feel smooth and soft,
And then move to your eyes.
Allow your eyes to feel like they are rooted into the back of your head.
Let your face soften,
Your jaw unclench,
And your neck and shoulders relax.
Breathe in and breathe out.
Continue your scan down through your chest.
Notice your breath,
And allow your chest to expand with each inhale and soften with each exhale.
Feel your upper back relax,
If there's any tightness in your chest.
Imagine the breath moving into that area,
Creating space and relaxation.
Work your way down.
Work your way down to your shoulders,
Your arms,
Your hands.
How do they feel?
Do you feel any tightness?
Now bring your attention to your abdomen and lower back,
And take a moment to observe any sensations or discomfort.
Just notice,
And with each breath,
Imagine your abdomen softening,
Your lower back releasing any tension,
And let your body feel supported by the surface beneath you.
Continue scanning,
And now we'll move down to the lower body.
What's happening in your lower body?
Do you feel tension?
Starting with your feet,
Move up your legs,
Work your way up into your lower body.
What does it feel like?
How do your legs,
Your thighs feel?
Is there any tightness,
Or does it feel open and expansive?
Is there pain?
Can you feel the energy moving around your lower body?
If you feel anything that feels uncomfortable,
Meet it where it is,
Instead of resisting.
What you resist,
Persist.
Meet it with kindness,
Comfort,
And a breath.
Allow your body to get heavier,
And heavier,
And melt into the earth.
Now move your attention to your pelvic floor area.
This is the space between your hips,
Down to your perineum.
Notice if there's any tightness,
Tension,
Or discomfort.
Don't judge,
Just observe.
As you breathe,
Imagine the muscles of your pelvic floor softening with each exhale.
Allow any tightness to melt away with the flow of your breath.
Visualize it as a delicate,
Supportive hammock of muscles.
With every breath,
Imagine these muscles loosening and releasing.
Let go of any gripping,
Clenching,
Or holding patterns.
If there is pain or discomfort,
Breathe into that area with compassion and understanding.
Allow the muscles to soften,
Lengthen,
And relax.
It may be helpful to imagine a warm,
Soothing liquid or light spreading through your pelvis,
Calming and easing any discomfort or tension.
Shift your attention to your hips.
Let any tightness release here.
Breathe into your hips,
And then flow down to your thighs,
Your knees,
Your calves.
Allow your legs to feel heavy and relaxed.
Finally,
Bring your awareness to your feet.
Feel them grounded,
And let any tension melt away into the earth beneath you.
Now take a moment to scan your entire body.
Notice the softness,
The relaxation,
And the deep sense of calm that has settled into your body.
If you find any remaining areas of tension,
Just notice,
And allow them to relax with each breath.
Know that it's okay to let go of any discomfort,
Any pain,
Any tension.
Your body is healing,
And you are fully supported in this moment.
As we bring this practice to a close,
Feel the sensations of your body,
The rise and fall of your chest,
And the soft stillness within.
Thank your body.
Offer your body compassion for trying to protect you,
And let your body know that you are safe,
And you will be okay.
When you're ready,
Gently wiggle your fingers and toes.
Bring your awareness back to the space around you.
Slowly open your eyes.
Do you feel any different?
Do you feel relaxed,
A little bit more at ease?
You can now slowly transition back to your day,
Carrying with you this new calm and peaceful energy you have cultivated.
