Welcome to the pelvic floor and brain balance meditation.
Today we're going to be normalizing the pelvic floor to influence the brain and balancing out the stress centers in the brain.
We will be focusing on the front and the back of the pelvic floor muscle complex.
To engage the back of the pelvic floor,
You're going to pull up through your rectum and rectal muscles.
To engage the front of the pelvic floor,
You're going to pull up through your urinary muscles,
Both at about 5%.
Maintain proud posture with your chest up,
Close your eyes and focus on isolating these muscles.
Here we go.
Breathe in through the nose,
Drawing up through the rectum and holding.
Exhale through the mouth,
Letting go of the rectal muscles and the breath.
Breathe in through the nose,
Zipping up through the rectal muscles.
Exhale through the mouth,
Letting go of the muscles and the breath.
Breathe in through the nose,
Gently pulling up and holding.
Exhale through the mouth,
Letting go of the muscles.
Breathe in through the nose,
Engaging.
Exhale through the mouth,
Letting go and feeling the ocean around you.
Breathe in through the nose,
Pulling up.
Exhale through the mouth,
Letting go,
Letting go.
Breathe in through the nose,
Engage the pelvic floor.
Exhale through the mouth,
Surrendering all tension.
Good work.
Next we're going to focus on the front pelvic floor muscles,
The urinary muscles.
Simply pull up through the urinary muscles when you inhale.
Here we go.
Breathe in through the nose,
Drying up through the urinary muscles,
5% or less.
Exhale through the mouth,
Letting go of the muscles and the breath.
Breathe in through the nose,
Pulling up through the urinary muscles,
Gently.
Exhale through the mouth,
Letting go,
Letting go.
Breathe in through the nose,
Engaging these muscles.
Exhale through the mouth,
Releasing these muscles.
Breathe in through the nose,
Pulling up,
Feeling the ocean.
Exhale through your mouth,
Letting go of the muscles,
Surrendering.
Breathe in through your nose,
Drying up and holding.
Exhale through your mouth,
Releasing the muscles and the breath.
Breathe in through your nose,
Engage.
Exhale through the mouth,
Letting out all tension,
Surrendering.
And that's how you do the handwork.
On this next round,
We're going to reverse the sequence and engage the pelvic floor when we exhale.
So when you exhale,
You are going to draw up through the rectum and the rectal muscles ever so gently,
About 5% or less.
As you exhale,
You gently draw up,
Isolating these muscles without compensating with the shoulders of the jaw.
Focus.
Here we go.
Breathe in through your nose,
Inhale,
Exhale,
Pulling up through the rectal muscles at about 5%.
Breathe in through your nose and hold.
Exhale,
Drying up,
Gently through the rectal muscles.
Breathe in through the nose and feel the sea.
Exhale through the mouth,
Pulling up,
Engaging.
Breathe in through the nose,
Exhale through the mouth,
Drying up through the rectal muscles.
Breathe in through your nose,
Exhale through the mouth,
Drying up through the rectum,
Gently.
Breathe in through your nose and hold.
Exhale through your mouth,
Engaging and zipping up gently through the rectum.
Good work.
Next,
We are going to engage our urinary muscles,
Pulling up,
Drying up,
Gently and carefully without over engaging the abdominal muscles.
Focus.
Breathe in through your nose,
Taking a proud breath and hold,
Relaxing your jaw.
Exhale through your mouth,
Gently pulling up through the urinary muscles.
Breathe in through your nose,
Just hold,
Relax.
Exhale through your mouth,
Drying up through the urinary muscles.
Breathe in through your nose,
Exhale through your mouth,
Gently pulling up through the urinary muscles.
Breathe in through your nose,
Relax.
Exhale through your mouth,
Pulling up,
Drying up,
Gently.
Breathe in through your nose,
Feel the ocean,
Exhale through your mouth,
Pulling up,
Engaging gently.
Breathe in through your nose,
Exhale through your mouth,
Pulling up,
Gently engaging the urinary muscles.
Well done.
Great work today.
I want you to sit in a relaxed position and just feel the sea.
Feel the calm.
Let it expand through your system and grow.
Let it expand through your system and grow.
Let it expand through your system and grow.
Let it expand through your system and grow.
Let it expand through your system and grow.
Let it expand through your system and grow.
Let it expand through your system and grow.
