Pelvic Floor Relaxation

Keep focusing on your breath, noticing its natural rhythm as it flows in and out. Notice any sensations that are present—perhaps a feeling of tightness, heaviness, or maybe something else. Take a deep breath in, allowing your belly to rise, and as you exhale, imagine releasing any tension in your pelvic floor. Feel a sense of softening, as if your muscles are gently relaxing and spreading.

Begin to gently engage your pelvic floor muscles, as if you were stopping the flow of urine, and then slowly release. Notice the difference between contraction and relaxation, the subtle shifts in sensation. Allow each exhale to assist in the release, feeling the muscles soften and lengthen. Imagine a warm, soothing light in your pelvic area, gently expanding with each breath, creating a sense of openness and ease.

Continue this gentle engagement and release, finding a rhythm that feels calming and natural. With each breath, feel a wave of relaxation flowing through your pelvic area, easing any tension or discomfort. Allow your body to settle into this rhythm, noticing how the muscles respond to each breath. You might visualize a flower gently opening and closing, or a calm ocean wave rolling in and out, bringing peace and relaxation.

As you deepen into this practice, bring your attention to any areas that feel particularly tense or tight. Imagine sending your breath directly to these areas, softening them with each exhale. Allow yourself to fully explore these sensations, staying present with whatever arises. Perhaps you feel a sense of release, a gentle letting go, or maybe a different sensation altogether. Let your breath guide you deeper into relaxation.

Imagine now that your pelvic floor is like a soft hammock, gently supporting your internal organs. Feel the weight of your body resting comfortably, supported yet relaxed. Notice any changes in sensation as you continue to breathe deeply, allowing your pelvic floor to release fully. Perhaps you feel a sense of grounding, a connection to the earth beneath you, or a lightness spreading through your body. Stay with these sensations, letting them unfold naturally.

As we bring this practice to a close, take a few deeper breaths, feeling the sense of relaxation throughout your pelvic area. Notice if there is a feeling of ease, lightness, or a new sense of balance. When you're ready, gently open your eyes or lift your gaze, carrying with you the calm and relaxation that this practice has cultivated. Know that you can return to this practice whenever you need to release tension and connect with your body’s natural rhythm.