Hello and welcome.
My name is Kim Wenger-Hall,
And I'm a certified yoga teacher and pelvic floor specialist.
Thank you so much for taking the time to care for your body and mind through this guided meditation focused on pelvic floor health.
The breath and the pelvic floor are intrinsically connected,
And when we breathe,
We can feel the movement of the pelvic floor in a way that can really bring balance.
For the next 10 minutes or so,
We'll be practicing Samavritti breath,
Or equal parts breathing,
Which helps to calm the nervous system,
Reduce tension,
And bring awareness to the pelvic floor.
This practice is gentle,
Restorative,
And suitable for everyone.
Find a comfortable seated position,
Either in a chair with your feet on the floor or on a cushion with your hips slightly elevated above your knees.
You can also do this lying down if that works better for your body today.
Allow your hands to rest gently on your thighs or by your sides,
And just take a moment to settle in.
Get the fidgets out.
If you're ready,
Gently close the eyes or soften your gaze downward.
Begin to notice the breath,
Nothing to fix or change,
But notice.
First,
Notice the movement of the pelvic floor with the movement of breath.
So take a deep breath in and a deep breath out,
And as you inhale,
Breathe down into the bowl of the pelvis.
Notice how it broadens and softens,
And as you exhale,
You'll notice the pelvic floor gently engage and lift just a touch.
It's really subtle.
So inhaling,
The pelvic floor lengthens.
The whole bowl of the pelvis broadens,
And exhaling,
There's a gentle engagement of the pelvic floor and a little lift.
It's what it does naturally.
So we're not doing a contraction here.
We're not doing a Kegel.
We're allowing ourselves to feel the natural harmony of the pelvic floor and the movement of the diaphragm.
So as you inhale,
The diaphragm drops down.
The pelvic floor does as well.
As you exhale,
The diaphragm presses the air out and up,
And the pelvic floor lifts and tones.
So continue to notice this pelvic floor breath,
This movement.
And we'll begin our Samavritti practice with a simple four-count breath.
Breathe in through your nose for a count of four,
Then breathe out through your nose for a count of four.
The inhale and exhale are equal in length,
Creating a gentle rhythm,
And as you breathe in this fashion,
Continue to notice the movement of the pelvic floor.
Use that as your internal focus.
So let's begin.
Take a deep breath in and a deep breath out.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
And exhale,
Two,
Three,
Four.
Continue on your own.
Remember,
The inhale is a softening and a broadening,
And the exhale is a consolidation.
Pelvic floor lifts and tones.
Pelvic floor softens and lengthens.
And exhaling for four,
A gentle lift and tone.
We'll end on a four-count pause at the top of the inhale and a four-count pause at the bottom of the exhale.
Breathing in,
Two,
Three,
Four.
Pause,
Two,
Three,
Four.
Breathing out,
Two,
Three,
Four.
Pause,
Two,
Three,
Four.
Breathing in,
Two,
Three,
Four.
Pause,
Two,
Three,
Four.
Breathing out,
Two,
Three,
Four.
And pause,
Two,
Three,
Four.
And pause at the top of the inhale.
Maybe doing a tiny bit of a contraction at the bottom of the exhale.
Pause at the top of the inhale and the bottom of the exhale.
Do a few rounds of just the four-count inhale,
Four-count exhale.
Return to its natural way of being.
Notice any sensation that you feel.
Perhaps there's more space,
More ease,
More awareness in your pelvic floor and throughout your body.
Another few breaths.
Just continue to notice the gentle rise and fall of the breath and the pelvic floor.
Feeling the breath expand into every layer of the body.
Softening,
Letting it go with the exhale.
Take one more deep breath in and a deep breath out.
Gently opening your eyes if they were closed.
Thank you so much for practicing with me today.
This type of breath work supports not only pelvic floor health but overall well-being.
And I encourage you to return to this practice regularly,
Even if only for a few minutes at a time.
And if you found this meditation helpful,
Please consider sharing it with a friend or family member who might benefit.
Pelvic floor health is important for everyone,
And practices like this can make a real difference.
Take care,
And I'll see you next time.
