There are many sexual fantasies out there.
Some might be more accepted and others might fall outside of the norm.
When some fantasies come to our minds,
We may feel disgusted or humiliated by our thoughts.
Our thoughts can be distressing,
Like there's something wrong with us and that we're the only ones who think this way.
One thing I've learned is that more often than not,
There's definitely at least one human,
Or a couple million,
That have had similar thoughts too.
Our thoughts,
Whether sexual or not,
Are transient.
They come and they go.
And with mindfulness,
We can acknowledge the impermanence of our thoughts by practicing a technique called noting.
With noting,
We label our thoughts as thoughts and our feelings as feelings.
This technique,
Although very simple,
Is powerful.
It allows us to practice non-judgment of ourselves and to create distance from the stories we tell ourselves about our sexuality,
Creating more space for safe,
Consensual,
And open exploration.
So let's get into it.
We'll open our practice in a posture that's comfortable.
Today,
This could be seated.
You may wish to lie down or you could find yourself standing.
And once you've settled the body,
Find a comfortable position for your hands.
They could be on your lap or by your sides.
With a deep inhale through the nose,
Allow your spine to grow long.
And as you exhale,
Allow your body to soften.
Another one.
Inhaling,
The spine will grow tall and lengthen.
And exhale,
The body will sink and soften.
And another one.
Inhaling,
We grow tall.
And exhale,
Allow the body to melt into the surface supporting you.
A gentle tuck of the chin can drop us inwards,
Drawing your awareness deeper into the body.
And just begin to notice each breath.
Notice the body breathing.
So feeling the breath.
Feeling the body expand and soften as you move the breath.
And if you find that your mind begins to wander,
This is a part of the practice.
It's normal.
So if it begins to share stories,
Simply note it as thinking.
And if feelings start to come forward,
Simply say to yourself,
Feeling.
And now deepening the breath,
Exploring where you feel the breath move in the body.
Again,
If any thoughts arise,
Saying to yourself,
Thinking.
And if any feelings come forward,
Feeling.
And then find your next in-breath.
And if you notice yourself feeling an emotion,
Simply say to yourself,
Feeling.
And then find your next in-breath.
And exploring where you feel the breath move in the body.
And gently letting go of this technique.
Receiving a clearing breath in through the nose.
And a clearing breath out.
Returning back into your surroundings.
Back into this moment.
Are there any sounds around you?
Checking in with any sensations within or on the body.
And if your eyes are closed,
You could allow them to gently open.
And note any colors around you.
Any areas of light and any areas of shadow.
Seeing the vibrancy around you.
When our sexual thoughts become overwhelming,
It's an opportunity to let go of them.
It's an opportunity to label them.
As you move in the world today,
I welcome you to notice if any sexual fantasies or thoughts come up in your mind.
When you notice,
Simply label them as thinking.
And if any sexual emotions arise,
Labeling them as feeling.
Just like we did in our practice today.
Doing this brings us distance in our minds and from the shame.
Allowing us to open to safe,
Consensual,
And respectful exploration.
And while you're at it,
Remind yourself that you're human.
And we don't have to judge ourselves for having these thoughts.
But it's just up to us to choose what we'll do with them.
Take good care.
And I'll see you in session two.
