Hi, my name's Michelle and today I'm going to guide you through a relaxation session
for your pelvis and pelvic floor muscles.
I will be guiding you through the process of relaxation which involves body scanning,
breathing and pelvic floor muscle relaxation techniques.
This is the short form version of this video.
I'll release the long form version in the coming months.
The only equipment you'll need for this session is a couple of pillows or cushions to support
your legs and one for your head if needed.
Try to stay awake for the duration of the relaxation if you can and please let me know
if you find this technique helpful.
Before starting this pelvic relaxation make it's helpful to have your body is warm.
You might like to have had a warm bath or shower before starting.
It's best to wear comfortable loose clothing and set up in a quiet dimly lit area.
First of all I'd like you to lie down or rest back in a semi reclined position with your
legs elevated position.
Place a cushion outside each of your thighs and then lie down.
Close your eyes, reposition your thighs and buttocks and allow your legs to naturally
roll slightly outwards.
Body scan Let's start by scanning your body with your
mind's eye to notice any areas of tension or tightness that you might be holding onto
in your body.
Notice your face, your jaw, your chest and shoulders, your lower back belly, hips and
buttocks, the area in and around where you sit between, the front of your thighs, your
shins, ankles and feet.
Just notice any tension that you might be holding onto, feel the sensation and act as
observer without judging or labelling the sensation.
Deep Breathing Now bring your hands to rest over your lower
abdomen so that the tips of your third fingers are gently touching.
Draw your attention to your breath.
Notice the smoothness of your breath and the brief pauses between the inbreath in and out
breath.
Notice the depth of your breath.
Gently deepen your breath and slow the pauses between your inbreath and outbreath.
Allow your belly to rise as you deepen your inbreath so that the tips of your third finger
move apart.
Allow your rib cage to passively recoil with the outbreath - there's no need to force the
outbreath, the breath will leave your body without effort and your finger tips will move
back together and softly touch.
Inbreath belly rises, rib cage expands to the sides, outbreath belly falls.
Feel the softening of your belly with the outbreath.
Notice the softening of buttocks and hips with the outbreath, any tension melting away.
Feel the softening and letting go of your testicles with the outbreath.
Allow your two pelvic openings to relax and let go with your outbreath.
Pelvic Floor Muscle Relaxation Picture your pelvic floor in and around where
you sit like a hammock extending from your pubic bone at the front to your tailbone at
the back.
Your pelvic floor muscles also attach side to side between your sitting bones deep in
your buttocks.
Notice any sensation between your pubic bone and your tail bone around the base of your
penis or your anus.
Notice any sensation between your sitting bones.
Breathe deeply into this area allowing your abdomen to rise.
Feel the warmth and softness of your lower belly with your breathing.
Allow this softness to extend down to extend between your pubic bone and tail bone.
Soften and relax this area with each breathe out.
Imagine allowing the stream of urine to pass with your out breath.
Breathe in and your belly rises, breath out feel your belly soften.
Soften your belly and your testicles.
Allow your testicles to relax and gently lower them away from your body.
Feel any tension melt away and dissolve as you relax.
Soften your buttocks and allow your body to sink down.
Allow your anus to soften and let go as if you're sgently passing gas.
Notice the area behind your anus extending to your tailbone.
Soften the area between you anus and your tail bone.
Keep your buttocks soft, your testicles relaxed, abdomen soft and relaxed.
Stay with this practice for a few moments longer focusing on the sense of peace, calm
and letting go.
When you're ready, start to bring your awareness back to your surrounds and slowly waken your
body bending your fingers and toes and open your eyes.
You can practice this routine daily and
use these techniques of deep breathing and pelvic floor relaxation when you notice your
pelvic floor developing tension.
Let me know in the comments below if this short form video helps your pelvic relaxation.
Thank you for allowing me to guide you through this relaxation today, I'll see you next time.