Releasing The Voice & Relaxing The Pelvic Floor

Hello and welcome.

The following is a guided meditation by Renee Seals,

A somatic movement educator,

Energy worker,

And astrologer.

This meditation is intended to help support your embodied meditation practice.

If in the recording you are prompted to do something that doesn't feel good for your body,

Please adapt and modify to make it work for you.

Please also note that the content of these meditations sometimes explores deep and subtle states and memories and sometimes guided visualizations.

You are encouraged to work with discernment as you practice with them.

If any of the guidance Renee offers feels too activating or uncomfortable,

Please listen to your body's knowing and pause the recording until a later time if you wish to return to it.

These guided meditations range anywhere from 20 to 40 minutes and do not require any supplementary equipment or participate.

We hope you enjoy.

Find a comfortable place to be.

You can sit,

You can stand,

You can lie down,

You can dance,

You can take a walk.

Wherever you are,

Take a moment to center yourself.

If it's possible to close your eyes,

You can close your eyes.

And whether the eyes are open or closed,

Let your eyeballs relax and feel the corners of your eyes widen.

And it's as if the eyes kind of move backwards into the skull.

And act or the action of looking or seeing gets turned inwards.

Take a couple of deep breaths.

You can breathe in through your nose and let your belly and your sides and your chest expand.

And then take a long sigh out your mouth.

And as you sigh,

Let go of any tension in your face,

Your shoulders.

And take a couple of breaths just at your own time.

And with every inhale,

Allow your body to receive that breath.

With every exhale,

Allow your body to release any tension or holding that you're carrying.

With every inhale,

Bringing your attention a little bit more just into this here and now.

Feeling your weight where you're in contact with the floor and the earth.

With every exhale,

Letting go of anything that is not the here and now.

So the past,

The future,

The things and the people that have no time but can draw our energy and attention away.

And as you breathe,

Notice the sensations that you feel.

Feel the sensation of your breath through your nose or through your mouth,

Into your throat and into your lungs.

And as you exhale,

Feel the sensation of your body,

Your physical form.

And in these breaths,

Can you just greet your body?

Like say,

Hello body,

Here I am.

Here is my attention,

My consciousness,

Greeting you,

My temple.

And with as much honesty and wholeness as you can right now,

Breathe in love to your body.

Thanking it for carrying you through this life.

Offering absolute acceptance and forgiveness for all of its faults and its aches and its pains.

Knowing that all bodies must go through this in different ways.

Remembering that all beings everywhere experience suffering from this realm,

At least on this earth.

And extending compassion to yourself for what you feel.

So offering yourself the spaciousness and the pure acceptance and the loving kindness that you would want to offer.

The ones that you love dearly.

And then please bring attention to your mouth.

And you might start by licking your lips.

By swallowing a couple of times.

Feeling your teeth and your tongue on the inside of your mouth.

And noticing that kind of as you move your mouth around,

Kind of squish your tongue around in your mouth,

Feel how the salivary glands are activated.

So the rulership of Taurus begins in the lower part of the mouth,

The lower jaw.

And can you feel how your jaw is kind of this,

It's almost like a limb,

Like an arm or a leg.

Like you can move it around and the movement of your jaw can lead your head around.

It can lead your spine through space.

So if you pull your jaw back,

Notice what happens to the top of your spine.

If you move your lower jaw over to one side or the other,

Just kind of feel how that affects the top of your spine.

And open your mouth as wide as you can and stretch out your mouth and stick your tongue out far.

Do that for a couple of breaths and on your exhales,

If it feels alright to you,

Go ahead and make a sound.

You can make a long exhale or you can make a lion's roar or whatever kind of sound you want.

Yell.

And then scrunch up your mouth and squeeze your face and get your mouth as small and tight and condensed as it can be.

And then open your mouth wide again.

Scrunch your mouth up small and then open it up wide.

Keep your mouth as wide as you can get.

Really open,

Open,

Open your mouth.

And in just a moment,

You will start to close your mouth,

Not yet,

But in just a moment you're going to start to close your mouth really slowly.

And I want you to take a really slow count of 10,

Starting now.

10,

9,

8,

7,

6,

5,

4,

3,

2.

First feel your lips come together and don't let your teeth come together.

And just feel the kind of spaciousness now in your mouth.

Just a little side note if any of you have tight jaws,

That's a good exercise to do.

Keep your mouth open wide for a while and then let it close slowly as a way to repattern the clenching instinct.

But let's continue from here and come back to the sensation of breath.

And whether you're breathing through your nose or through your mouth,

Can you follow the sensation of breath into the top of your throat?

And then continue to follow that sensation as it travels down your throat and into the top of your lungs.

And from there,

Wherever it spreads.

But noticing how the breath moves from the outside,

From what's external to the inside,

To what's the internal space of you.

And then as you exhale,

Can you follow the sensation of your exhale as it starts to leave your body and move through your trachea and then exit,

Either through your nose or through your mouth.

And let your sensation dwell there for a couple of breaths,

So just following or tracking that sensation in from the outside in and then from the inside out.

And as you inhale and as you exhale,

Can you soften around the sensation?

So wherever you feel the breath,

Invite the tissues to become soft,

Invite them to become receptive.

And similar to how we began,

As you inhale and as you exhale and as you soften around that sensation,

Can you just direct love and acceptance to this place of your body?

Hello to your throat,

Hello to your sinuses,

Hello to your mouth,

To your nose,

Hello to your lungs.

Thank you for being these amazing conduits of life force.

And I'm so grateful for the breath that inspires us that allows us to move in all the ways that we do.

So you can continue following the sensation of your inhale.

And now the invitation is to make a little bit of a sound on your exhale.

And I'll make it with you.

So we're going to start with a vowel sound.

Let's take an inhale.

And inhale.

E and inhale.

And inhale.

One more inhale.

And then notice the sensation that resides,

It's the residue of sound,

And just feel how your skull absorbs that sensation.

And notice what other qualities have arisen in your body.

So from your throat,

Bring your attention to your spine.

And if you were to stick your finger in your mouth and stick it all the way back and touch the back of your throat,

You would be touching the front of the top of your spine.

That's about how tall it is,

How high up it goes.

So from that place,

Bring your attention into your spine and consider the front of your spine,

Fairly central in your body.

And I want you to travel in your awareness from the top of your spine,

Down through your neck,

And then into your thoracic area,

Through your chest.

And just keep your attention at the front of your spine,

Just imagine it.

Down to the area of your solar plexus and your belly button,

And then all the way down to the base of your spine at your sacrum.

And your sacrum is the big kind of somewhat diamond-shaped bone at the base of your spine.

It's curved a little bit to the back,

And it culminates in your tailbone.

So you might even touch that space.

But I want you to imagine the front of your sacrum,

The front part of the bone that is close to your organs into your skin.

Now in front of your sacrum is your rectum,

Which is the last part of your large intestine,

And it's where poop comes out.

And in front of your rectum is the area of the reproductive organs.

So female bodies have,

Well many of them,

Not all have uterus and ovaries,

Or perhaps once we're there.

And male bodies have the prostate and the vas deferens,

Which are part of what the kind of loop cord that brings sperm from the testicles to the penis.

And then in front of the reproductive organs,

Or behind your pelvic bones,

Pubic bones,

Excuse me,

Is your bladder.

So I want you to check in with this part of your body because it's a part of bodies that many,

Many,

Many people store shame in.

And whether or not you're a body-positive person,

It's a cultural memory that we all share.

And this part of the body often becomes really tight and clenched and condensed,

Or it becomes kind of lax and forgotten.

So there's nothing you need to do.

Just bringing your attention to a space will,

It will inspire change.

You know,

Those tissues,

They're conscious,

And when they feel the consciousness of your mind directed towards them,

They kind of wake up.

So just imagining the space inside of the bony container,

The front of your sacrum,

Behind your pubic bones,

All that stuff in there,

All those organs,

And letting your attention be there.

Just feeling that part of your body.

And again,

You might feel this with your breath,

You might just let your attention dwell,

But can you offer love to this part of your body?

Can you say hello?

I'm here.

I appreciate you.

Thank you so much for all that you do for me.

These are super,

Super important organs if we didn't have them,

And if they don't function right,

We are not happy.

So gratitude.

All right.

So now can,

Can you,

If,

And this is a little bit positional as well so check in again with your posture and just feel that you're in a place where you have integrity in your body so if you're like slumped or something or if you're in a shape that isn't feeling super integrated,

Then just take a minute to kind of change that.

And what I want you to imagine is a connection from this part of your body to the earth.

And one of my teachers talks about a root,

A descending root that moves from the kind of cylindrical shape of the base of the pelvis,

The base of the pelvic bowl all the way down into the core of the earth.

And in that route we energetically give and receive from the earth,

Feel like connecting stock.

And then you might simply just feel your weight and feel how your pelvis connects to your legs and to your feet and your feet are literally like moving down into the earth,

And then transferring the support of the earth back into your body.

But somehow from this part of your body can you find a connection to the earth and feel that that connection moves in and it moves out.

So there's a giving and receiving.

And all the tissues in the pelvis area are receptive,

They're awake,

They're aware of themselves.

And then bringing your attention into more of the sexual center,

And so you can think of that space more of an energetic centers,

The second chakra.

And it again is in front of your sacrum.

So if you find the top of your pubic bones,

And your belly button and then find the midway point between them.

That's about the height of this space in your body and it's in the center.

So,

Again halfway between front body and back body.

And I'd like you to bring your attention to that space and I like to imagine it as kind of a glowing like orange light and a spherical shape or ball shape.

And what I want you to imagine is that as you inhale from the roots,

Or from the external that you receive energy into your body and it comes up on the front side over this sphere.

And then as you exhale it curves around the sphere and it goes down the backside and it leaves your body.

So as you inhale,

You're breathing up light and energetic flow over that spherical orange light and wrapping around it as you exhale releasing it out through the root or back through your base to the earth.

Okay,

So as you follow this imagination and breath awareness.

Taking into account everything that you've ever experienced okay and all the memories of your,

Your ancestors and your family and your friends.

So taking all of that into account being gentle with yourself emotionally.

Just as you breathe,

I want you to acknowledge to yourself that you are at home in your body.

And that your sexuality is yours and it's a beautiful and powerful and potent thing.

And that you have every right to exist,

And to express your desire and the feelings that you have,

And your sexual instinct that that's totally right.

And if you find and I'm sure that many of us well if you find that there's pain in the space,

Emotional energetic psychic physical pain in this space.

Due to whatever.

Notice when the stories come up and see if you can just keep breathing and keep relaxing and feeling that the tissues are receptive.

Okay,

So this element of forgiveness and release and acceptance is there.

And this is a totally personal experience to your body so nothing to do with anyone else.

Just you feeling your own body and loving it.

So from here,

I'm going to invite you to look for the relationship between this part of your body the sexual center,

And then your kind of vocal center your throat chakra area,

Which you might imagine is blue,

And also spherical if you want that image.

Okay,

And here's the breathing pattern so we're going to inhale and imagine that the breath comes in just behind the pubic bone comes over the sexual center and then continues,

All the way up the front body,

All the way into the middle of your throat,

Not the middle of your throat it's going to go into the back of your skull and you're going to kind of breathe up the back of your skull.

And then as you exhale,

Imagine your breath pouring down the front of your face,

And then back into your throat where it's going to cross to the back of your spine,

And then flow,

All the way out and down through the base of your body.

And then again so you're going to inhale and draw breath up through your root over the front of your body and into your throat,

And then imagine the inhale crosses back into the back of your skull.

And then as you start to exhale your exhale breath flows down your face and back into your throat,

And then all the way down your spine,

The base of your spine and out.

So it's like a figure eight pattern with your breath.

And then you're going to inhale and feel your breath wash up and over the front of your pelvis,

Your belly,

Your chest,

And then at your throat feel your breath move to the back of your skull.

And as you exhale exhale any tension in your forehead and your face,

Soften your throat and feel the back body the back of your spine just melt and release,

All the way down.

And then a few more breaths like that.

Set your own pace,

Imagining a figure eight.

So if I was looking at you from the side I'd see that eight pattern going up the front of your belly and chest and then into your throat and up the back of your head.

And then as you exhale see that figure eight winding down the front of your face through your throat and all the way down your back.

And as you breathe,

You might imagine that energetically you're kind of bringing that,

You know,

Root energy the orange light or second chakra that creative potency sexual energy,

All the way up into your throat and feel your throat open.

And then as you exhale,

Imagining that etheric realms the crown,

All the space above you and your mind energy and your face energy just releasing down through your spine feeling your back is really strong and supported exhaling all the way out your body.

And then one or two more breaths,

Bringing love to your body and inviting a connection from the base to the crown and from the second chakra to the throat chakra.

I just forgot the number.

And you're just feeling this swirling kind of melding of high to low and low to high through your body.

And after your next breath or so after your next exhale you can just let that visualization go and come back into your own space.

Notice what sensations are there how your body feels right now.

And then in any way that you need to collect your self back into this space of fuel your container your skin.

Open your eyes if you haven't yet.