Hi,
And welcome to your short meditation for relaxation of the pelvic floor.
For this meditation,
Find a quiet,
Comfortable space where you won't be disturbed.
Lie down on your back,
Either on a yoga mat,
Your bed,
Or any surface that feels supportive.
Allow your legs to stretch and relax,
Letting the toes fall outwards.
Rest your hands on your lower belly,
Hands next to each other,
And elbows relaxed on the surface you are lying on.
Take a few moments to fully adjust yourself until you feel completely at ease.
With your hands resting on your belly,
Your fingers relaxed,
Feel the warmth your hands provide to the belly.
Take a moment to close your eyes and allow your body to settle in this space.
Really settle.
With your body settled,
Begin to notice your breath.
As you breathe here,
Naturally and easily,
Notice how your belly responds to your breath.
On an inhale,
Notice how your belly rises gently into your hands.
On an exhale,
Notice it receding and releasing under the weight of your hands.
Inhaling,
Rising.
Exhaling,
Releasing.
Inhaling,
Rising.
Exhaling,
Receding.
Let's take three slow breaths together.
Breathe in deeply through your nose,
Feeling your belly expand into your hands.
Breathe out slowly through slightly parted lips,
As if you're softly blowing out a candle.
Again,
Inhale,
Feeling the fullness of your breath in your belly.
And exhale through slightly parted lips,
Feeling the slow sinking of your belly.
One last time,
Breathe in deeply through the nose.
And exhale slowly through the lips,
Feeling your belly soften even more.
If this breathing feels comfortable,
Continue to inhale through your nose,
And exhale through slightly parted lips throughout this meditation.
Otherwise,
Use your natural inhale and exhale through the nose.
Now,
Using the breath on your next exhalation,
Guide your awareness to the muscles of your pelvic floor,
The base of your body,
Between your sitting bones,
Pubic bone,
And the tailbone.
Imagine this area as a hammock holding you.
There's no effort required here,
Just allow yourself to become aware of this space.
If it helps,
Imagine yourself relaxing in a hammock,
With the wind swaying you from side to side,
Sweeping any tension out of your body,
Out of your pelvic floor,
And carrying it away.
Take a deep breath in,
Feeling the pelvic floor sinking with the arrival of air.
Take a full breath out,
Feeling the pelvic floor expanding and relaxing with the release of air.
Your breath like waves,
Rising and retracting.
Inhale,
Allow the pelvic floor to sink under the wave of the breath,
And on an exhale to resurface and relax with the retreat of the wave.
Inhaling,
Belly rising,
Pelvic floor sinking.
Exhaling,
Belly receding,
Pelvic floor relaxing.
Inhaling,
Belly rising,
Pelvic floor sinking.
Exhaling,
Belly receding,
Pelvic floor relaxing.
With this awareness of the motion of your pelvic floor and the breath,
Take 6-8 breaths,
Inhaling through the nose,
And exhaling either through the nose or through slightly parted lips.
With every breath,
Allowing this smooth effortless motion in your body to relax the muscles of your pelvic floor even further.
Inhaling,
Belly rising,
Pelvic floor sinking.
Exhaling,
Belly receding,
Pelvic floor relaxing.
Take a moment now to rest in stillness.
Let go of the visuals and just feel your breath.
Notice how your pelvic floor feels.
Soft but supported,
Open and relaxed.
When you're ready,
Gently wiggle your fingers and toes.
Take a deep breath in,
And as you exhale,
Slowly bring yourself back to the room.
Take notice of the change you've made in the area of your pelvic floor,
And know that you can return to this practice anytime you need it.
