For Pelvic Pain (Gender Neutral)

This track has been created in response to listeners' requests for a meditation around pelvic pain that is gender-neutral. In this offering, the listener is invited to use muscular relaxation, breath awareness, gentle movement, visualisation, and sounding. The practice can be commenced in standing and then progresses to lying, and offers a standing section at the close of the routine. The track is narrated in an easy to listen to Australian accent.

Transcript

Welcome to this practice,

An approach to pelvic pain.

Before commencing the core practice you may like to gather a couple of props for comfort.

There is an invitation to sound or hum during this practice so perhaps choose a space that you can feel comfortable to make some noise.

You may like to have a pillow to place under your knees,

A small towel to use as a support under your low back and even a rug or perhaps a warm pack to help build your sense of comfort.

Although the majority of this routine is done in lying there is an option to commence in standing.

If you are going to commence in lying please take that position now.

If you are comfortable on your back is ideal and you may wish to visualize a standing section as I cue the movements.

Assume your usual standing posture and just notice the elegant design of your body.

Your feet connected and grounded to the earth,

The arches of your feet slightly off the ground,

The long strong leg bones like pillars and the way your pelvis sits atop your legs,

The bowl shape of your pelvic girdle,

The elegant upward reach of your spine,

The upper body,

Cage of the ribs and your arms,

The limbs of expression,

The length of your neck and your perfectly balanced head.

Sense stability around your pelvis and then as you unfurl into a yawn or gentle stretch invite mobility and flexibility.

Ah,

Luxuriously open your arms,

Your mouth,

Open into a wonderful stretch and surrender to the yawn,

Only in your comfortable range of movement of course.

Taking a deep long breath and yawn or hum or sigh it out and do it again.

This time feel for the vibration of your sound.

Register and sense the pleasure in this simple movement of stretch and breath and sound.

When you come to stillness you may even like to add a little loose shimmy at the end of your hum out.

Let all your wobbly bits wobble,

Buttocks,

Belly,

Arms.

Really be in your bodily sensation through these movements.

Notice which bits wobble easily and which bits feel stuck.

Now as you move into your lying position take time to get really comfortable.

Preferred position is on your back.

It is essential in this practice to feel fully supported.

I suggest choosing a very comfortable surface.

If it feels right for you have a pillow under your knees.

Allow your legs to rest straight down.

You may also like to have a small towel rolled to support the arch of your back and you may like to have a warm blanket.

Of course you are welcome to move for comfort through the session.

Windscreen wiper your feet rolling on the heel bones sensing that this movement of rotation comes from your hips,

Your ball and socket joint.

Stay within easily available range and then come to stillness.

Acknowledge and feel the bones of your skeleton supported by the surface and invite your muscles and ligaments and fascia to release and simply drape over your bones.

Arms rest palm up comfortably at your sides.

Gathering your attention now notice your mental activity.

Are you fully present here now?

Take a moment to reel in your focus if it is elsewhere.

Invite your whole self into this time.

Hold the intention to remain alert and invite yourself to this practice with a sense of loving,

Compassion and acceptance.

Welcome the whole of you here especially and including your pelvic area.

Hello pelvic bowl,

Belly,

Hips,

Groins.

Prepare to be curious,

Open,

Non-judgmental and kind.

Follow your breath now and on your next breath out sense that you are emptying completely then invite the breath in as if you are breathing through nostrils just below the belly button.

Let that flow be felt very delicately around to your low back and to the pelvic girdle and into the pelvis.

Feel the expansion into the support,

It may feel very subtle.

We're slowing down and beginning to notice breath.

Invite the breath to fill the whole pelvic bowl gently and softly.

Now release the focus on breath and allow your amazing body to breathe itself.

Now inviting your body to release take a scan through your body and soften and let go any obvious held tension.

I will revisit some particular areas of muscle release in my dialogue again but now seeking to let go in the places where you characteristically hold tension.

Perhaps you wish to use a word that resonates with softening and letting go to you.

Pay attention particularly to where you hold tightness.

You might ask yourself what more can I let go of here?

Now bring one hand to your central chest area,

Put a smile on your face and find a sense of appreciation for the gift of life in a body,

For the opportunity to be taking this time now for breath.

Find an authentic sense of appreciation and feel how this appreciation is echoed in your body.

As we move into the core practice you may find your mind wanders.

Please invite your attention back with a kind voice and tone not critical or judging.

You may wish to place your hands again palm up at your sides and now sense in to the arches of your feet and sense the softening of the arches.

Feel the crown of your head,

The dome.

Soften the muscles over the crown of your head and trickle that release down your spine.

Invite your attention to your eyeballs.

Feel into the spheres of your eyeballs,

Drop the holding muscles.

Allow the eyeballs to sink into the bony eye sockets.

Sense the curve of your closed eyelids.

Feel into the dome of the roof of your mouth soft and moist.

Unlock your jaw and notice your fat soft tongue,

Tip of the tongue sitting easily behind the top teeth.

Sense the floor of your mouth soft,

Moist,

Stable.

Notice the beautiful curves of the side ribs moving with breath.

Feel into the softness of your belly and notice the rise and fall of your belly as your clever body breathes itself.

Feel the bowl of the pelvis.

Sense the bony structure of the pelvic bowl,

Sacrum,

Tailbone,

Hips,

Pubic bone.

Get a sense of the place and space of your pelvis.

Tune in to the hammock of the pelvic floor muscles.

If you wish to now move into a small pelvic rock gently flattening and arching your low back or a slight side to side movement as if just ever so slightly lifting one buttock than the other off the surface.

You may wish to come back to these gentle movements if you find that stillness creates ache or stiffness.

Your choices honour your body with your choices.

Draw your attention now to your non-dominant hand.

Its palm up,

Fingers slightly curved.

Sense into the cup of your palm.

Feel the shape of your hand and that it is echoed slightly in the shape of the sacrum and tailbone.

Palm like the sacrum,

Fingers like the delicate coccyx bones.

Gently and slowly open your hand out as you invite your tailbone to open.

This is very subtle and small.

Let the muscles release and allow a slight opening away of the tailbone.

Now feel a broadening of your hand,

Thumb and little finger move slightly away from each other and echo this in your pelvis imagining your sit bones flaring out a little as the tension in those holding structures dissolves.

What sensations are here for you now?

You may feel a slight buzz or tingliness or it may feel numb and neutral.

Notice it all with curiosity,

No story.

Just sense what is here now in your pelvic floor.

Gather your attention to your perineum and imagine sipping a breath up from your perineum,

That space below your genitals,

Up your spine,

Over the top of your head and let the breath flow out down your front body.

Do this a few times,

Your own timing in your mind's eyes,

Sipping the breath up from the perineum,

Over the top of your head and water falling the out breath down the front.

No effort as the breath falls away.

On your next breath in,

Take the breath from the perineum up the back spine to the dome of the roof of the mouth and down the front body.

And the next time from the perineum simply to the level of the diaphragm,

That dome shaped muscle under your rib area and again down the front body over the belly.

Now sense the egg-like shape that is created from the base of the perineum up your back over the diaphragm and down the front body.

Now imagine weaving in the egg shape including the side body.

Imagine this shape being woven with a soft golden thread,

Weaves up from under the pelvic floor over and around weaving like a cocoon of supportive energy.

Fill in with golden thread until you have cocooned your pelvic region in the casement of golden strands top to bottom diagonal side to side beautiful soft golden cocoon.

I invite you now to build a sense of warmth here,

Warmth as if you have immersed in a warm supportive bath.

Stay with the soft breath and the warmth of the golden cocoon.

Can you let go any more into this space?

Warm,

Soft,

Supported.

Now feel into your pelvis and find a place of comfort,

A place within this golden cocoon where you do not experience pain.

Thank you body,

A place of no pain.

Spend a moment here.

Now consciously and deliberately gently approach a place of pain.

As you contemplating approaching do you notice an essence of emotional resistance in your thoughts?

I don't want this,

I shouldn't have it.

Simply notice this as well and acknowledge this thought,

This suffering.

Yes this is hard but know you are not alone in experiencing pelvic pain or in holding resistance to unwanted feelings.

Just for this moment can you gently set the emotion of resistance aside and observe the actual physical experience of the sensation of pain or discomfort.

Do you notice that you predict the sensation from past experience?

Can you hold the intention to see it and feel it as if for the first time?

And note its presentation.

Sharp or dull,

Moving or still,

Ragged edges or definite edges,

Fuzzy or knife-like,

Blunt,

Solid.

Does it have a color?

Let it reveal itself to you entirely.

Come back to your gentle breath as an anchor and the sense of the safety of the cocoon if you need to.

You may wish to place your loving hands on your body now as you contemplate these places and I invite you to make space around the pain.

Imagine widening and opening to allow this place more space.

Can you be curious and sense yourself as the observer rather than the direct experiencer of this?

Be light in your following of the dialogue,

It may seem a little unusual but just go with it.

If you notice a slight build of tension,

Return to the breath,

Drop into the support of the golden cocoon,

Into the support of your bony structures and those muscles and ligaments and fascia draped over the support of architecture of your body.

Sense the support of the surface upon which you are resting.

Place one hand on your heart,

The other still on your pelvis and as you feel into and allow the sensations you may wish to use breath release with sounds again.

If it feels right for you I invite you to sound and feel the vibration of your own voice,

Feel the vibration in the roof of your mouth,

Let it travel to the dome of your pelvic floor to swirl around the organs and structures in your pelvic region to shimmer your golden cocoon of safety.

I will be quiet now while you allow yourself the luxury of release with sounds if you choose to do so.

Breathe into the cups of your hands,

Your sensitive palms and imagine or feel a tingling energy.

Invite in a sense of life-force,

Tingly,

Sparkly.

See,

Imagine and feel this energy dancing from your palms,

Sparkling up your arms,

Through your body,

Through every cell,

Every muscle,

Every blood vessel,

Every sheath of connective tissue.

Sparkling dance through and around your pelvis,

The vessels and the muscles.

Again notice your hand on your heart and your hand on your pelvic area and can you send authentic love and light to your pelvic region.

Rest in this sensation and energy of safety,

Life-force,

Positive emotion and ease.

As we move toward transitioning spend a moment as if suspended.

Can you imagine how it would be to feel comfortable and at ease in this region of your body?

Just indulge in a glimpse of this.

Invite your mind to gently and softly contemplate that comfortable,

Healthy pelvic region.

And now as we begin to bring this practice to a close feel your hands on your body,

A moment of gratitude.

Allow the image of your golden cocoon to fade and if you choose to slowly and respectfully make your way once again to standing or stay resting and you may choose to imagine this transition.

When you come into standing feel once again the strong pillars of your legs and the way that your pelvis sits elegantly on your hips.

Sense that you are held by your anatomy.

You can rest into the structure and support.

Bring relaxation in to the upright,

Belly gently expanding out with breath,

Tailbone soft.

Sense yourself grounded,

Relaxed,

Aware,

Calm and energized.

Once again a small smile to your face and enjoy a stretch out a hum and a yawn and close this practice gifting yourself a hug.

Then release your arms,

Thank your body and invite the intention to hold some of this ease with you even as you step back into your day.

Thank you.

My warmest wishes for pelvic health to you.

Thank you.