Hello,
Beautiful soul,
And welcome.
If you are carrying physical tightness in your lower body,
You're feeling a sense of heaviness or gripping around your pelvis.
Or simply feeling worn down by the demands of motherhood.
You are in the right place.
In our culture today,
We are often told to tighten,
Pull in.
Or strengthen our core and pelvic floor.
But when your nervous system is in a state of high alert or fatigue,
Your pelvic floor reacts just like your shoulders.
It grips and holds.
For safety.
True pelvic floor health begins not with forcing or clenching,
But with learning how to soften.
Yield and signal safety to your body.
Today we are going to use diaphragmatic breathing and somatic awareness to unclench the pelvic bowl and give your nervous system permission to rest.
We'll start by finding a comfortable position.
You might lie flat on your back with your knees bent.
And feet flat on the floor.
Or perhaps you'd like to sit comfortably with your spine gently supported.
Place one hand over your lower heart space.
And drop your other hand gently onto your lower abdomen,
Just above your pubic bone.
Gently close your eyes or soften your gaze.
Take a full,
Slow inhale through your nose.
And let go through your mouth with a soft sigh.
Before we focus on the breath.
Let's release the muscular bracing surrounding your pelvis.
First we start by noticing our jaw.
Soften the teeth apart.
And let your tongue rest away from the roof of your mouth.
There is a direct somatic connection between a tight jaw and a tight pelvic floor.
As you continue to gently breathe.
Let your belly drop into your lower hand.
You do not need to hold your stomach in here.
Let it be completely soft.
Release your glutes and your inner thighs.
And feel your hips melting heavy into the surface beneath you.
No.
Bring your awareness to the partnership between your breath and your pelvic floor.
As you inhale.
Your diaphragm moves down and your pelvic bowl gently expands and drops.
As you exhale,
It naturally recedes.
Take a slow breath in through your nose.
Guiding the air deep into your lower belly,
Side ribs and lower back.
Imagine your pelvic floor widening like a soft umbrella,
Opening slowly.
Hold gently at the top just for a moment.
And then exhale slowly out through open lips.
Letting the pelvic bowl rest and return completely without any force or pushing.
And let's do that together.
Inhale,
Widening the lower belly,
Relaxing the pelvic floor down.
And exhale,
Soft.
Easy breathe out.
Setting down all tension.
And letting go of anything that you're holding on to.
As you keep this gentle,
Rhythmic breath flowing.
Let these anchors settle into your body.
My body is safe to let go.
You're inhaling love.
And you're exhaling.
I do not need to hold everything together right now.
Inhale,
Love.
And as you exhale.
.
.
I allow my lower body to rest and soften.
Feel the physical warmth of your hands resting on your skin.
Notice how much space you have created inside your body.
Simply by choosing to let go.
Take one final nourishing breath in.
And allow your ribs and your abdomen to expand 360 degrees.
And a gentle,
Long breath.
Exhale out.
You can start by bringing gentle movement back into your body.
As you inhale,
You might want to wiggle your toes and your fingers.
Make small circles with your ankles.
Taking a slow breath in,
Allow your whole body to stretch gently.
And as you exhale,
Just allowing yourself to let go of any last bit of tension that you might be holding onto.
Remember.
Softening is not a weakness.
Unclenching your body is an act of nervous system recovery.
You are loved.
You are worthy.
You are enough.
Thank you for sharing your practice with me today.
Light and Love be with you.
