Pelvic Floor Breathing Meditation

This is your pelvic floor breathing meditation.

You can do this standing,

Sitting cross-legged,

Or in child's pose.

It's helpful to have a tactile response with your pelvic floor,

So you may wish to place your hand there,

Have a pillow or a ball,

An object that will help you to press up against and feel the tactile sensations.

I invite you to turn the volume down on your external senses,

To rest your eyes and feel the ocean inside of you.

As you breathe in and out,

Feeling the rise and fall of the tide,

Letting yourself go inwards and connect with your breath.

We are slowing down,

We are softening,

And we are connecting with the natural cadence of our breath.

I'd like you to imagine in your mind's eye a jellyfish,

Imagining this jellyfish-like movement,

The expansion outwards and the contraction inwards.

Begin to feel your pelvic floor like this jellyfish,

On the inhale,

Expanding down and out,

And on the exhale,

Drawing up and in,

Propelling your breath through the body and out the mouth or the nose,

Inhaling,

Drawing air in through the nose,

Down into the pelvic floor,

Expanding outwards,

And exhale,

Drawing up and in,

Inhale,

Drawing down and out,

And exhale,

Up and in.

You may find it helpful to tilt your pelvis backwards on the inhale,

Drawing your tail up and back,

And on the exhale,

Curling forwards,

Drawing the tail in,

Inhaling,

Tail moves backwards,

Pelvic floor down and out,

And exhale,

Rocking inwards,

Drawing the energy up and through the body,

Taking a few more breaths here,

Inhaling,

Down,

Expanding,

And exhaling,

Drawing up and in,

Inhaling,

Down and out,

Expanding,

And exhale,

Drawing up and in,

One more breath,

Inhaling,

Expanding,

Down and out,

And exhale,

Drawing the energy up and in,

And then just breathing normally,

Without any focus on the pelvic floor,

Noticing how your body feels after doing this practice,

And of course,

If you feel like continuing,

I invite you to do so,

Letting the energy of the jellyfish and the energy of the ocean rock you and soothe your nervous system.

And if you are complete in this practice,

Just giving your body thanks for this time of exploration and connection.

Take care.