I'd like to invite you to get comfortable.
Just check in from your skull.
Take an elevator ride down your neck,
Your upper back.
Down through your lower back.
Until you find yourself at your pelvis,
Your hips.
How do you feel there?
Have a little wiggle,
A little rock.
And if you're finding a little bit of movement.
How can you connect that movement with your breath?
Slow movement,
Slow breath.
How does it feel to slow down?
And the invitation is as you're slowing down and moving and breathing.
So notice how you connect with what's underneath you.
What's it like?
Is it soft or hard?
Are you on bare earth?
Soft cushion.
However you're sitting or laying right now.
Just take a moment to check what would make this a little more comfortable through a little wiggle.
Or a stretch.
Maybe you just need a blanket or another cushion.
Now how does whatever's underneath you feel?
Continuing that journey down your spine to the tip of your tailbone.
Can you find a backwards and forwards rocking motion?
It connects with your breath.
Rock forward and breathe in.
Maybe try it the other way.
Rock back and breathe in.
Rock forward and breathe out.
Just continue to experiment with moving your tailbone as you breathe.
Feeling now for the sits bones.
If you're sitting on a chair you might want to wiggle to the edge.
If you're laying down you might want to pop your hands underneath you.
Just have a feel around those bones that you sit on.
Maybe you're leaving one hand there and bringing the other hand to your belly button.
Just with your fingertips trace your way down through the soft tissue of your belly.
Walking your fingers down towards your genitals until you find your pubic bone.
And if you're able to have your hands on your sits bones or at least bring your awareness to your sits bones.
And your tailbone,
The centre of the pubic bone and the sits bones.
This is where you'll find your pelvic diamond.
And we often spend a lot of time doing Kegel contractions,
PC muscle exercises.
And there's nothing wrong with that exercise but there's another way of maybe approaching your pelvic floor.
What would it be like to lay on your back with your feet out?
Make yourself comfortable.
And try with straight legs pushing your feet out to the sides.
So both feet are facing outwards.
What do you notice in your pelvic floor?
And what happens if you bring your toes together and continue to extend them down as far as you can towards the floor between your legs?
Still with straight legs.
How does that show up in your pelvic diamond?
Have a little play with moving your feet out and in.
I'm sure you'll notice your hip muscles working on the outside,
But check out what happens between your sits bones and your tailbone.
And your sits bones and your pubic synthesis,
The centre of your pubic bone.
How would it look if you were to put your feet on the ground,
Flat back,
Bent knees?
And just gently press one of your heels into the ground,
Not so as you lift your hips,
Just to put a little pressure on there.
And can you notice that between your legs on either the left or the right side of your pelvic diamond?
Try the other foot.
Just press it in a few times.
See how it's different.
And playing around this way,
You can bring your attention from left side to right side,
Front to back.
And maybe even using breath and intention,
Spiral those muscles around.
And if you play with that for a couple of minutes a day,
Or as often as you can,
I wonder what you would notice in time.
And what the invitation is to get in there with your fingers and just maybe support those muscles or feel what it's like with those muscles as they're moving.
You get a different connection with the muscles of your pelvic floor.
I hope you've enjoyed your practice today.
Take a few moments now,
A few breaths to let that install.
Watch out for your brain jumping in.
And now there's nothing to do.
Done the work.
And now we're just letting that settle.
And whatever you're noticing in your body right now,
Just allow that to be without any judgment or attaching any expectation.
Just let it be.
Stay with it.
Breathe.
Check in with yourself that you're feeling complete.
And if you're not,
Take as much time as you need.
When you're feeling good,
Bring your attention back to the surroundings.
Outside of your room.
What can you hear?
What's the closest thing that you can hear?
Through closed eyes,
What do you notice?
What do you taste,
Be it real or imagined?
What do you smell,
Be it real or imagined?
Slowly,
When you're ready,
Have a little stretch,
A little wiggle.
And the time feels right to you.
Gently open your eyes and notice what you see.
I'd like to invite you to take a breath with me.
