Mula Bandha Engagement Meditation

So inhaling,

Bringing attention to your pelvic floor area.

Hands may come to our pelvic floor area,

Front and back.

They also may be placed on our hips.

Inhaling in.

Find your way to the center of your pelvic floor,

Your pelvic diaphragm.

Breathing in and out here.

Inhale,

Taking some svadhyaya.

Breathing in,

Breathing out.

Allowing your attention to settle at the center of your pelvic floor.

Visualizing a circus tent or a flower opening or closing.

If this is a flower,

Imagining the flower flipping upside down.

As we inhale,

We're going to engage our core and lift up the center of our pelvic floor or our mula bandha,

Our root lock.

Engaging,

Knowing.

If you're visualizing a circus tent,

We will be pulling the top of the tent up to circus tent.

Inhale and exhale here.

Noticing how this feels.

How this engagement feels.

How this awareness feels.

Releasing your mula bandha.

And gently reengaging your mula bandha.

Inhaling and exhaling.

Noticing any sensations,

Any thoughts,

Any awarenesses that your body is asking for.

Breathing in and out.

Inhaling in,

Exhaling out.

Breathing in,

Breathing out.

Taking some svadhyaya here.

Some self-study in this moment.

To see where your body is and what your body is asking for.

Whenever you're ready,

Come back to the room around you.

Thank you for sharing this practice with me.

Thank you.