Take a moment to get comfortable and sit with your back straight on a cushion or chair.
You may even choose to sit on a bed for this meditation as it is a feminine meditation and we are not as strict as if it was a serious mindfulness consciousness meditation.
We want to soften and relax into our beautiful feminine bodies.
Please start deepening your breath and feeling your breath going all the way down to your belly as you inhale.
Allow your belly to rise.
Exhale completely.
Allow your belly to soften.
Please continue just like this for a moment.
Bringing your attention to the breath,
To a deep abdominal breath.
And having the intention to soften,
To let go every time you exhale.
Inhalation is nourishing and rejuvenating,
Bringing new life force into your body and mind.
Exhalation is grounding and allows you to let go.
As you bring your attention to the breath,
Notice that gradually your mind quiets.
You can find more space in between your thoughts and you can feel better in your body.
You are bringing your mind to your body.
Breathing smoothly in and out from the nostrils.
And your breath is silent and deep.
Now bring your attention to your pelvis.
The area of your hips,
Lower belly,
Lower back,
Your womb.
And breathe with your attention there for a moment.
Attention in the pelvis,
In your lower abdomen,
Lower back and the hips.
Notice how it feels to have your attention there right now.
Now narrow your awareness even more.
Go with your attention even deeper and place all of your attention on your vaginal muscles.
Feel the internal muscles and the energy there.
So your pelvic floor and the vaginal muscles.
If for any reason you cannot feel these muscles at the moment,
Do not worry about this.
Just bring your attention there.
And already just by bringing attention,
You are doing 50% of the work.
Keep sending your loving attention and presence deep down inside the pelvic floor.
And now every time you exhale,
Gently squeeze and lift your vaginal muscles.
Release as you inhale.
Exhale,
Lift and gently squeeze.
Release as you inhale.
Please continue like this for the next moments.
Every time you exhale,
Gently squeeze and lift your pelvic floor and vaginal muscles.
Release as you inhale.
Keep your attention flowing to that part of your body.
Please continue lifting and squeezing the base of your pelvis for a few more moments.
This is also what in yoga we call Vrut Lok or Mulabhanda.
You may feel like you have to squeeze initially.
But ultimately it's not so much about squeezing.
It's about feeling this gentle lift and feeling all of your pelvic floor muscles with the exhalation.
And then tuning into the sense of release,
Letting go when you release that muscles.
This action not only helps you to bring more awareness and sensitivity to that area,
But also helps you to ground your energy and to let go of stagnant energy or emotions or tension.
Please relax your pelvic muscles.
Please relax your pelvic muscles.
Allow your breath to flow effortlessly.
And now imagine that your vagina is breathing clear and subtle breaths.
Continue this subtle breathing with more and more loving presence.
And now breathe into your yoni.
Please continue.
If you haven't done this type of a meditation before,
It may feel maybe a little bit weird.
But just try not to overthink it.
It's your feminine sexual organs.
And how often do we send loving presence and energy there?
Probably not often enough.
It is the source of your feminine power and energy.
So it's a beautiful thing to take time to bring your presence,
Bring your awareness there and really honor that part of yourself.
So a few more moments.
Breathing in and out from your yoni.
Your sexual organs are breathing with you.
Soft,
Smooth and subtle breaths.
Have the sense of nourishment,
Expansion as you inhale and softening,
Letting go as you exhale.
Feel inside your pelvis.
Feel your loving presence filling that space.
If at any time you lose your focus,
Just bring your awareness back to your pelvis,
To the lower part of your pelvis.
Now,
Please move your attention up the spine and bring all of your attention to your heart.
Rest your attention in the center of your heart.
Feel inside your heart space.
How does it feel to have all of your attention inside the heart space?
Notice that this energy has a different quality to the energy of your heart.
It's the same energy you are feeling inside your pelvis.
Keep flowing your attention to the center of your heart space.
And imagine your heart breathing with you.
Your heart breathing clear and subtle breaths.
Imagine your heart breathing with you as you continue bringing more presence and smooth and subtle breaths in your heart space.
Please continue breathing together with your heart space for a few more moments.
Moving to the last stage of this meditation.
Stay with your awareness in the heart space and simultaneously bring your awareness to the center of your pelvis.
Notice how it feels to connect to both of these centers simultaneously.
Heart space and pelvic space.
Imagine your vagina,
Your pelvis space and your heart space breathing clear,
Smooth breaths together.
Both centers extend to the center of your pelvis.
Expand as you inhale and release as you exhale.
Breathe in,
Feel the expansion,
Nourishment,
Rejuvenation.
Breathe out,
Feel softening and letting go.
Continue breathing like this for a few more moments.
Feeling your pelvis space and your heart space breathing together.
If you lose your focus at any time,
Just bring yourself back to this breath.
If it feels good,
You may put one hand on your heart and one hand on your lower belly.
Embodying your feminine energy and the heart energy together.
Feel the energy running between these two centers as you feel them breathing together.
Feel both your heart and your pelvis space communicating together,
Breathing together.
In whatever way it feels good to you,
Make an intention that you will listen to both energy centers in your decision making.
I will listen to my womb space and I will listen to my heart.
Rest in that space for a few more moments.
Heart space and womb space breathing together.
Start slowly deepening your breath and feeling your whole body.
Notice how your body feels right now.
Slowly open your eyes and feel your whole body.
Feel your whole body.
Slowly open your eyes.
