Somatic Series: Pelvic Release

Welcome to the sixth meditation in this Mini Somatic Series exploring the release of built-up tension in the pelvic floor.

The pelvic floor is one of the most overlooked places where we hold stress. In moments of pressure, uncertainty or prolonged busyness, these deep muscles can unconsciously tighten as part of the body's protective response. Many of us carry this tension without ever noticing it, yet over time it can contribute to discomfort, feelings of restriction and a nervous system that remains subtly braced.

The pelvic floor works closely with the diaphragm and the breath, forming an important part of our body's natural rhythm of tension and release. When we inhale, we want to allow both the diaphragm and pelvic floor to release downwards. When we exhale, they float back up.

Please return to this micro-moment whenever you notice yourself feeling tense, contracted or disconnected from your body, and allow this simple practice to help you soften and reconnect.

Transcript

As you settle in to a comfortable seated or lying down position. We perhaps soften the gaze or close down the eyes. Bringing your attention to your breath. And for a moment, Can you witness with your inhale? The way your diaphragm underneath the ribcage will travel down. And as you exhale the diaphragm will naturally float back up towards the ribcage. And if we extend our awareness downwards into the pelvic region, Likewise, When we inhale the pelvic floor ideally travels downwards towards our knees. And as we breathe out it floats back up towards your belly button without squeezing, Without contracting this muscle as you breathe. Now for many of us, If we have excess tension here, We will struggle to release this muscle as we're breathing. So when we take our next breath in, We're going to pause with that breath in. And then see if you can press the pelvic floor downwards. And then as you exhale, Allow it to naturally float back up towards the belly. And again, We'll inhale fully, Pausing with that breath at the top. And once you're holding that breath there, We're going to press the pelvic floor down, A little push. And then releasing the breath, Pelvic floor floats back upwards. And we'll do this just one more time. Deep breath in, Little pause. And then a little push. And then releasing and relaxing on your exhale. And now, As you breathe. Can you sense in tandem the diaphragm? And the pelvic floor traveling downwards as you inhale. And floating back upwards as you exhale. Sensing the buoyancy of the breath. And as you continue to breathe. With the pelvic floor relaxed. Perhaps we invite in. . . A message to the body that it is safe to let go. I let go. I let go. Let's gather a deep breath in through the nose. Full sigh out through the mouth. Taking as much time as you need here to really experience this feeling in your body. Pelvic floor releasing. Breath moving. And body sensing that it is okay. For you to let go.