Welcome

Through this training, you'll learn how to release patterns of numbness and disconnection, feel confident in your body and expand your pleasure potential. In this welcome section, there are 2 short videos (about 30 minutes total) that will introduce you to how the course works. You'll get some valuable tools for supporting yourself through the course, and find out how to get the most out of this experience.

What you need to know

When we start to explore this work, we might notice different patterns arising. We might hold stories that we don't deserve pleasure, or that this work work for us, or that there's no point bothering. These beliefs can get in the way and impact our capacity to show up and prioritise pleasure! In this video, I'll tell you what to watch out for, and share some holistic pleasure fundamentals with you. These are the approaches that have massively helped me expand my pleasure potential and find new pathways to pleasure.

Set your intentions

In this short audio practise, you'll be connecting with your intentions for joining this course. So I invite you to begin by sitting in a comfortable seated position with your spine relatively straight but relaxed. And as you arrive in position, just noticing your body, feeling where you're in contact with the ground or the chair beneath you, feeling what's there right now in terms of sensations or emotions. Putting your hands on your body anywhere at all. Maybe your chest or your belly or just anywhere that feels comfortable right now, letting your breath be however it is, without trying to change it in any way, and just feeling why you decided to do this course, why you're here, why you want to reclaim your pleasure? What do you want to welcome into your world through doing this training, through exploring your pleasure? And if you could distil your intentions for this course, if you feel into your longings with pleasure and with your relationship with your body and what your intentions are for diving into this work and deepening your relationship with pleasure. See if you can distil those intentions into three powerful words. What are you welcoming in to your world through this exploration with pleasure? What are you inviting in? Really letting yourself feel that desire, that longing in your body, feeling an openness to receive that experience, to receive those intentions. Seeing if there's some kind of little movement that would support you right now. Maybe some kind of opening or expanding or welcoming in movement. If that feels right, if you feel open for that's slowly coming into stillness, just feeling your body again after this very short intention setting, practise notice how you feel in terms of sensations in your body or emotions that might be presenting it. And then with your three words, with your intentions, writing them down in either your journal or in your workbook that you've printed. There's a space in the workbook to share a little more about your intentions for this course and it can be quite power to reflect on and look back on as well. So I really invite you to write them down in some form. Thank you for doing this practise and connecting with your intentions.

Landing in the body

In this short audio, we'll be practising landing in the body, which is the foundation for pleasure. If we are not in our bodies, then we will struggle to feel pleasure. So let's land in our bodies a little deeper for this practise. You can be seated or standing if you prefer, and if it feels comfortable closing your eyes. But if not, you can keep them open. But orienting your attention towards your body and just noticing, first of all, how your body feels right now. Are there any physical sensations that are present? Do you notice a sense of aliveness or energy anywhere particular? Or do you feel a sense of emotion somewhere in your body, just noticing whatever's there right now? And from here, bringing your attention to the parts of you that are in contact with what's beneath you. Maybe it's your feet on the ground, maybe it's your butt, your pelvis on a cushion or a mattress. Just feeling where your body meets the ground. Maybe wiggling, moving just a little bit to emphasise that connection between your body and what's underneath you. And then bringing your attention to the surface of your body, to your skin. The part where you meet the world. Feeling maybe the air on your skin, the clothes on your skin. And also, if your eyes are closed, opening them. Just taking a look around the space where you are. Just visually orienting yourself and feeling where your body is in space, where are you physically oriented and also just noticing how your body is responding to this, what you're feeling now after this little practise of landing in the body, does anything feel different? Are you feeling any particular sensations or emotions just noticing whatever's there and thanking your body for this little moment of connection of landing in the body?

Introduction to holistic pleasure

Awakening all the senses

Feasting your eyes

In this practise, we'll be connecting with the sense of sight. I recommend being in a space that is at least mildly visually pleasing. Maybe it's your favourite room in your house, maybe you're looking out a window. Maybe you're even in your garden or in a beautiful place in nature. But anywhere that looks okay will do. For this practise. We're going to begin by first landing in the body. So bringing your attention to the parts of your body that are in contact with what's beneath you. Whether you're standing or sitting. Just feeling where you are in space. Closing your eyes at first, if that feels easier. Just noticing how your body feels right now in this moment. Slowly opening your eyes and just letting your eyes wander around the space you're in or the area you're looking at. Just really slowly looking all around you. If you see something that feels pleasing in some way that you enjoy looking at, just pausing there for a moment, just hanging out with that one part of your visual experience feeling. Let your eyes continue wondering and see if there's something else that feels enjoyable or brings you some kind of comfort to look at. This time. Really taking in the visual experience of what you're looking at. Maybe noticing the shape, how the light falls, the colour, the surface of what you're looking at. Drinking in the visual experience of this thing, this space. Noticing if anything changes in your body as you do this practise, it from here. Expanding your visual field in the direction of what's most pleasing. So if there's a nature scene, or a window or an image that you really enjoy, or just a side of the room that's slightly cleaner than the other side. Just focusing on one larger area with an expanded visual awareness. So you're not looking at one particular thing, you're noticing all of it at the same time. Receiving it into your bodily experience. Receiving it into yourself in some form. And from here, taking a breath, however it comes, closing your eyes, receiving all of that visual deliciousness into you. And this is where we end the practise.

Seeking sensual softness

In this audio practise we'll be exploring the sense of touch and for that you will need three different objects that you can touch, ideally with quite different textures and ideally at least one of them being quite soft. So having your three objects in front of you and closing your eyes, bringing your attention to your body, feeling the sensations that are present in this moment before we start the practise really noticing where you are right now. And opening yourself to receive the gifts of the sense of touching up object number one and really exploring it with your hands, noticing the texture, the shape of it in your hands, how it feels to touch it with. Some pressure, your object in various ways, seeing how many different ways can you touch this object? How much of your hand can you use? Or how little of your hand can you use? Really immersing yourself in the exploration of this object through touch close, letting go of object number one, placing it down and picking up object number two. A completely new object, firstly, just exploring the surface of it, exploring this new creation with your hands, noticing the shape, the texture, seeing how it feels to touch it with quite a lot of speed. What does it feel like to move really fast in your touch? Zipping around, moving really quickly and from here, slowing it down, slowing down again, slowing down even more. Still exploring connecting with your object, getting really curious about it and slowing down even further until you're so slow that you feel like you can't go any slower and then halve that speed so you're even slower than that. Going into the super subtle, almost not happening touch and slowly letting go of object number two and picking up object number three. Coming with freshness to this object and exploring it initially with your touch, just noticing the shape, the size, the texture, this time putting all of your attention on the parts of your body that are in contact with this object. So if you're touching it with your fingertips, put all of your attention on your fingertips. If you're touching it with your whole hand, then put all your attention on the palm of your hand, the whole palm area, just following the point of contact. How does it feel in your body to touch this object? You can explore touching it in different ways, there's no right or wrong. And slowly putting down object number three, lifting your hands with their palms facing up in your lap so you're not touching anything at all, just bringing your awareness to your breath and noticing how your body feels after this touch exploration what sensations are there and notice any emotions or any sense of energy in your body. There's nothing you're supposed to feel. We're just noticing so much of what we do in this course is just noticing. And this is where our practise comes to an end.

Expanding your sense of smell

In this guided audio, we'll be connecting with the sense of smell. As mentioned in the description, you'll need three different smells for this practise. Can be any three things that have some kind of vague, enjoyable scent. Just having them in front of you as we begin. First of all, landing in the body. So bringing your attention away from any screens towards your body and what's happening in it right now. Letting your breath be however it is. Noticing how you're feeling right now, what's moving in you're, feeling the parts of you that are in contact with the ground, even if there's some kind of movement that you could do that would support you to land more fully in your body right now, from here, picking up your centred object number one. Whatever it is, doesn't matter which one you start with. Really slowly bringing it to your nose. Just gently opening to receive the smell of this object. Imagine that you're drinking it in in the way you would drink a delicious drink on a hot day. Letting it nourish you, feeling how it lands in your body, what you noticing your body in response to this scent. And slowly putting that one down. Picking up centred object number two. And doing the same thing. Bringing it really slowly towards your nose. Starting to receive the experience of this. Smelling it seep into you, receiving the fullness of it. Noticing how it feels in your body. Does it feel different to the last smell? Does it feel similar? Is the flavour of it different somehow in how your body responds? Now, picking up centred object number three. Lucky last. And again bringing it slowly to your nose. Opening yourself to receive the gift of this smell in its uniqueness. Breathing it in, welcoming in this new scent. Noticing the nuances of the smell. What are its qualities? Is it intense or subtle? Is it sharp or soft? How much can you drink it in and really fully experience this smell? And putting down object number three. Letting go of the sense of smell for now, and just feeling your body, feeling what's there in your body now, after this short practise with the sense of smell, what do you notice that's different in your body compared to the start of the practise? You and slowly bringing your practise to a close.

What's blocking your pleasure?

Movement for expanding pleasure

Pleasurable movement

It in this audio practise we'll be moving our bodies to connect with pleasure. So first standing up and letting yourself arrive in your body, closing your eyes if that feels comfortable and it's bringing your attention inwards. Just noticing your feet on the ground, the sensations in your body, any emotions that might be there's, whatever you notice, just letting it be there for now, as you land in your body, slowly starting to move your body, firstly just to feel what's going on. Maybe you notice some areas of tension. Just feeling how it is to move your body as you move, letting any tension or stuckness or lack of sensation, letting that be there, but also feeling into where in your body actually feels good or where do you feel a sense of aliveness or well being in your body as you locate that it really could even just look like an absence of pain or just something that feels kind of nice. It doesn't need to be intensely pleasurable, it could be, but just something that feels enjoyable or nice or even just neutral. As you locate that, see how it would feel to move, to amplify that sensation, to amplify that little spark of aliveness. You following what feels good with your awareness and with your movement. If what you're doing at any point no longer feels enjoyable, try something else. Find a movement or a part of your body to focus on that will bring you aliveness, pleasure or joy. If you notice yourself getting stuck in a repetitive movement pattern or checking out of your body, getting distracted, just bringing your attention back to the movement itself. And also inquiring to see if there's something you could do differently that would continue amplifying pleasure in your body. Which parts of you already feel alive and delicious? Can you lean into them through your movement? Moving your body to bring more expansion or more aliveness, to feel good in your body and slowly coming into stillness, letting go of movement for now, still with your eyes closed, just noticing how your body feels now after this short practise, noticing sensations or emotions and just letting it be there. Whatever you feel, whatever you notice. Close, slowly bringing your practise to a close. Opening your eyes and taking a look around the room that you're in. Feeling the space where you are. And this is where we end the practise for today.

Lying down

This is another pleasurable movement audio. So you can either be lying down on a yoga mat or on a rug on the floor, or you could even be lying in bed. You may like to have your knees pointing up at the floor, you your feet flat on the ground. You can also be in any lying down position that feels comfortable. And firstly, just beginning to land in your body. Closing your eyes if that feels comfortable. Bringing your attention inwards. Feeling the parts of your body that are in contact with the ground or with the mattress underneath you. Maybe really slightly wiggling your body to emphasise the connection between your body and the ground or the mattress as you do this. Just noticing how you're feeling right now emotionally and physically from here. Starting to move your body to follow the thread of what feels alive or what brings pleasure. And part of that might involve just noticing areas that don't feel pleasure. Noticing areas of tension or contraction. Seeing if you want to focus on moving those areas to bring a little more expansion. Or if you want to find another part of your body that feels easier to connect to and start moving there. You're moving your body to open to more pleasure or more of what feels good. Knowing that you can move in any direction. You don't need to stay lying down, you don't need to stay on your back. But feeling all the ways that your body wants to move right now. Letting go of any idea of judging your body or thinking that you're supposed to be feeling something different, even if something just feels like kind of okay, that's fine. Just following that, following that little spark of pleasure or pleasant sensation. And if you notice yourself getting into a repetitive movement pattern or a part of your body that doesn't feel like it wants attention right now, doing something different, mixing it up a bit, always following what feels good right now. How does your body want to move in this moment? What would bring your body joy and slowing down your movement until you come into a place of stillness, still with your eyes closed, just noticing how your body feels now after this short pleasure practise lying down, what kind of sensations or emotions are you noticing? What's present in your body right now? And this is where we end our practise for today.

Heart connection

Heart connection practice

In this practise, we'll be connecting with the heart. So find yourself in a comfortable seated position with your spine relatively straight, your body as relaxed as possible. First, just feeling the connect between yourself and the ground or the seat underneath you. Noticing where you meet, what's under. I'm just wiggling your body really slightly to emphasise that connection. Feel where your body is supported and how it feels to focus on that connection. And just noticing how you're feeling right now in terms of sensations or emotions. What's moving in you in this moment. From there, bringing your attention to your chest. Firstly, just feeling this area, moving your chest area very slightly. Just a little wiggle to feel where this part of you is in space. And as you move, just feel what's there for you if you notice any sensations. And then bringing your hands either to cup your breasts, to hold your breasts or to touch your chest area, middle of your chest, wherever feels comfortable. Bringing your hands into contact with your body, just holding them there. Feeling your chest rising and falling under your hands. Seeing if there's some kind of movement either with or without your hands there that might support you to feel your heart. Maybe it's rolling your shoulders backwards and opening your chest. Maybe it's just wiggling your spine a little in that area. Just feeling what your body needs to feel connected to your heart area. And at this point, really feeling your desires, feeling your longings, feeling what your heart is yearning for. And whatever you notice there in terms of your desires or your longings, just let them be there in your heart. No need to do anything with them. We're just feeling them. Seeing if you can move your heart space in such a way that you're welcoming in those desires, those longings. Really inviting them even deeper into your heart. Centering all your attention and all your movement around your chest area for now. Close and bringing your hands back to your heart area if they're not there already, either to your breasts or to your chest. Feeling your chest rising and falling under your hands. Noticing how this part of you feels and how your whole body feels after this short practise. What sensations or emotions are there? What's different for you now compared to when we started thanking your heart and your body for this little moment of connection? And this is where we end the practise.

What are your pleasure accelerators?

The power of self touch

Self touch is literally a superpower that has so many amazing benefits in our lives, for our health, our body image, our relationships and our pleasure! In this video we explore why self touch is so important, what it gives us and some key approaches when diving into a self touch practice.

Self touch

In this guided audio practise, we'll be exploring self touch. So this practise will begin standing up and as you find yourself standing in a comfortable position, hopefully where you won't be interrupted for the next ten minutes. Bringing your attention to your body. Feeling your feet on the ground, maybe wiggling them a little. Just noticing how your body feels right now as we begin the practise. Starting with putting your hands on your body. Just anywhere that feels good. Right now, beginning to touch yourself with the whole palm of your hand and your fingers running your hands over your body. Your whole hand in contact with your body. See how it would feel to apply a little more pressure. Whatever speed you're going, slow it down a bit more. Putting all your attention on the point of contact where your hand is, following it with your awareness. From here, starting to explore using different parts of your hand. So you can try touching your body anywhere on your body with your whole flat hand like we've been doing. Or just with the palm of your hand and not your fingers. Or just with your fingers and not the palm of your hand. And then with fingers we can zoom in even further to be touching just with the pads of our fingers or our fingertips. So just exploring this different implements of touch, different tools you can touch with. We can also zoom the other way where you're actually using more of yourself. So you may be using your whole hand and fingers and forearm to touch more contact, more surface area. And as you touch yourself, see if you can bring that sense of curiosity, exploration of the world of your body. If you notice yourself getting distracted, just bringing your attention back to the contact, to the touch itself, try exploring with different pressure. Your fingertips can feel very light and gentle. They can also feel kind of grabby or scratchy. And now let's explore some elemental touch. So we're going to start with the element of fire. And without thinking too much about it, just feeling into how would fire touch your body. So it would be warm and quick and probably upward strokes. Just bringing that passion and that heat of fire in contact with your body. Not real fire of course, but just the energy of fire. From here, shifting the fire touch into water touch. So how does water want to be in contact with your body? You can imagine maybe you want to do long flowing downward strokes. You can imagine water flowing over your body, cleansing and purifying. From here, let's move into Earth touch. So Earth touch is going to have a lot of stillness. Maybe just holding and squeezing or putting pressure on certain places. Feeling that stillness of the earth, that presence, a sense of grounding maybe. Then from here, coming back to some gentle whole body strokes to close this little touch session, following the touch. The point of contact with your awareness. Seeing how much you can let yourself receive this touch. And finally slowing down, coming into stillness. Just pausing and noticing how your body feels. Now, at the end of this practise, what kind of sensations or emotions are you noticing? You thanking your body for this time of connection. And this is where we end the practise for now.

Sensitising through touch

This video is actually a guided practice in sensitising the body through touch. You'll be led through some simple sensitising practices and approaches to open your body to more aliveness.

Self intimacy

Creating a deeply nourishing intimate relationship with ourselves is pretty powerful, and something that would have saved me a lot of unhealthy relationship situations if I'd prioritised it earlier! In this video, we explore why self intimacy is so important and how to cultivate it.

Self intimacy practice

This is a gentle self intimacy practise that you'll do sitting down. So finding yourself in a comfortable seated position and you're not leaning back on anything in this practise. So you want to be sitting relatively straight, aware of your spine, feeling the ground underneath. You are feeling what's supporting you. Placing your hands on your knees with your palms facing upwards. Bringing your attention, your awareness to your hands. Maybe moving them slightly, wiggling them a little. And feeling the sensation that's there's. Feeling everything that your hands do for you. The ways that your hands give love and support to others. Everything your hands allow you to do in the world. Now we're going to give ourselves some support with our hands. So lifting your hands really slowly off your knees and starting to reach them towards each other. Really slowly, but as if you're reaching for a loved one's hand. Feeling the anticipation as if it's someone that you haven't seen in a long time. Reaching your hands towards each other. Finally getting to that moment of meeting your hands, connecting, holding each other. And then as you hold your own hand, seeing how much of the rest of your body you can relax. Just putting all your attention on the contact between your hands. Feeling that sense of intimacy with yourself. You, I'm here with you, I've got you. We are in this together. Give your hands a little squeeze, little reminder that hey, I'm still here, I'm with you. Just notice how it feels in your body to have this kind of contact with yourself. Give your hands one final squeeze. Then really slowly letting go. Bringing your hands back to rest on your knees here. Just taking a moment to feel how your whole body feels after this practise, what's there for you? And this is where we end the practise for now.

Self embrace

For this self intimacy practice. You'll be sitting down in a comfortable position. So first of all, finding a comfortable place, bringing your awareness to your whole body. Noticing how you're feeling right now, whatever is there for you. Feeling the parts of you that are in contact with the ground. Maybe just emphasising that contact a little through tiny bit of movement, a little wiggle. Feeling the parts of you in contact with the ground or the mattress or the chair or whatever you're sitting on you. And from here, starting to feel your heart, feeling your whole chest area, what your heart is desiring longing for and who you love. The people who are important to you. Seeing if there is some kind of movement that you could do that would support you to feel more connected to your heart. So maybe it's some shoulder rolls, maybe it's a little wiggle of the chest. Just doing some kind of movement to connect a little more with your heart. Letting go of the movement for now. And starting to really slowly reach your arms out in front of you. Feeling as if you're about to see someone who you love very much, maybe someone who you've missed a lot recently or someone you haven't seen in a long time or just someone that you love very very much. Holding your arms out in anticipation of meeting them and feeling all of that love, all of that heart opening that's there. Then really, really slowly starting to bring your arms back towards yourself. Wrapping them slowly around your body until you are in a really comfortable, lush self embrace. Bringing all of that loving energy, that heart, openness back to yourself. Just resting into that embrace, softening into it, melting into your own hug as you would the arms of someone you love. Seeing how relaxed you can be in your own arms. And see how much you can really open to receive this hug, this embrace from yourself. Giving yourself a final squeeze, maybe swaying a little bit and just really drinking in this hug for one more moment and then slowly letting go. Coming back into a relaxed position with your hands on your lap or on your legs. Just feeling your body now. Noticing the difference between now and when we started the practise. What's happening in your emotional landscape? How is your heart, how does your body feel generally after the practise, whatever you notice, just letting it be there. You without any idea that it's supposed to look a certain way. We're just exploring, thanking your body for this time of connection. And this is where we end.

Amazing pelvis

In this video, you'll learn some pelvic anatomy, why the pelvis is so important and some surprising ways to support your pelvis in daily life. When this part of us is in balance, we're healthier, more present in ourselves and have access to more sensitivity and pleasure during self pleasure and intimacy with others.

Pelvic awareness

In this guided audio, you'll be connecting with your pelvic space. So you'll do that standing up. So find yourself in a relaxed standing position. Let your body be as relaxed as possible. Feeling your feet on the ground and just emphasising that connection between your feet and the ground with your awareness and with your movement. Just wiggling your feet a little, feeling the support, the ground underneath you and bringing your awareness to your pelvis. So first of all, just really slightly wiggling it a little, just feeling where it is in space. Wiggling from side to side. Little bit of a thrust or a tilt from front to back. Just orienting your awareness to your pelvis. Putting your hands on your hip bone so one hand on each hip bone. Just feeling how it feels first of all to hold the bones. Noticing the space between your hands, your pelvic bowl. And as you hold your bones, maybe just moving really slightly, feeling your pelvis move as you hold it's. Just gently cupping your hip bones from here. Bringing your right hand around to your pubic bone at the front and your left hand around the back to your sacrum and feeling the bones from that direction. Feeling your pubic bone and your sacrum and feeling how it is to hold the bones as you move a little and then moving your attention back to your hip bones. Continuing to really slightly move your pelvis. If that feels good, if that feels supportive. Moving your touch from your pubic bone and sacrum back to your hip bones, back to your pubic bone and sacrum, back to your hip bones. Again, just really getting a sense of this space through your connection with the bones and then feeling into the space in between the bones. So in here you've got connective tissue, so fascia. There are organs like the bladder, the uterus, if you have one. There is the rectum. Quite a lot of muscles and pleasure zones. There's a whole world inside this space. Just continuing to feel that while you hold the bones and while you move really slightly. Just keeping all of your awareness and your attention in your pelvic space as you do that. Getting really curious about your pelvis. How is this part of you? Do you feel connected to it? Do you feel a sense of energy moving there or physical sensations? Are you noticing any emotions arise as you focus on this part of you? Whatever you notice, just letting it be there as part of your experience. Just continuing to focus on your pelvic space and see what you notice there's. Slowly releasing the contact with your hands, letting your hands fall by your sides, closing your eyes if they're not closed. And just noticing how your body feels. Now after this little pelvic awareness practise, what are you noticing in your body now? Your pelvis, your body for this time of connection, having one final little wiggle and this is where we end the practise.

Pelvic Juju

Pelvic Juju is a movement-based practice to connect with the pelvic through embodied exploration. This video will guide you through a standing pelvic embodiment sequence.

Butt jiggling

In this audio practise, we'll be doing some butt jiggling. So you're actually going to be lying down on your belly, kind of flat on your belly, with your arms up near your head and your head resting on your arms in a comfortable position. Doesn't matter if it's on the right or the left or in the middle, but just with your arms relaxed in your head, resting on them somehow. And first, just closing your eyes and feeling your body for a moment, noticing any sensations or emotions, feeling the support of the mattress or the floor underneath you and starting to jiggle your butt. So first the right butt cheek, give that a squeeze. Then the left, then the right, then the left, then the right, then the left. We're going to go faster. Right, left, right, left, right, left, right, left, right, left, right, left, right, left, right, left, right, left. Just continuing in your own rhythm, jiggling one butt cheek, then the other. Jiggle, jiggle, jiggle, jiggle, jiggle, jiggle, jiggle, jiggle, jiggle, jiggle, jiggle, jiggle, jiggle, jiggle. And as you jiggle to see how much you can relax into the movement, see how much you can let it be relatively effortless. Jiggle, jiggle, jiggle. jiggle, jiggle, jiggle, jiggle, jiggle, jiggle, jiggle, jiggle, jiggle, jiggle, jiggle, jiggle. Putting all your attention on the jiggle, on the movement itself. And now letting your jiggle be from both butt cheeks at the same time. So letting go of the left and right and jiggling both of your butt cheeks together at the same time, starting slow, jiggle, jiggle, jiggle, jiggle, jiggle, jiggle, jiggle. Speeding up a bit. Jiggle, jiggle, jiggle, jiggle, jiggle, jiggle, jiggle, jiggle, jiggle. And even faster, jiggle, jiggle, jiggle, jiggle, jiggle, jiggle, jiggle, jiggle, jiggle, jiggle. And just settling into whatever speed feels comfortable for you right now, just relaxing into the movement, softening into the jiggle, seeing how much of your body can be relaxed while you do this. And if it feels comfortable, speeding up your jiggle just a little bit before we finish up. Jiggle, jiggle, jiggle, jiggle, jiggle, jiggle, jiggle, jiggle, jiggle, jiggle, jiggle, jiggle, jiggle. And slowing down again and coming into stillness. And then just relaxing everything, noticing how your body feels. Now, after this and little jiggle exploration, what sensations are there? Do you maybe feel a sense of blood flowing in your pelvic area? Just welcoming whatever you notice. And this is where we finish our practise.

Sacrum exploration

In this audio practise, you'll be exploring your sacrum. So you'll do this lying down on a yoga mat or a rug on the floor, but not on a bed or a mattress or something soft. So you want to be comfortable, but have something relatively hard underneath you. And so when you find yourself in that lying down position, on your back with your feet on the ground, your knees pointing up at the roof, your feet about hip width apart, closing your eyes, if that feels comfortable. And just letting yourself land in this position, in your body, feeling the support of the ground underneath you're, bringing your attention to your sacrum, to that bone at the base of your spine. Using your legs and your pelvis and your feet. Starting to explore your sacrum through movement, see how you can make contact with the ground underneath you. Using your sacrum. You might want to do circles where you contact all the different parts of your sacrum. You might want to rock gently from side to side or back and forth. Exploring your sacrum through your movement. See how this part of you wants to be met right now, wants to move right now. You could even try doing some kind of bounce or a faster movement than what you've been doing. You may like to try moving with your feet off the ground, even like pulling your knees up and just rocking around on the sacrum in that position, just keeping all your attention on the sacrum and on the movement. See if you can zoom right in and make the movement super subtle and super slow, slowing right down to stillness, letting your legs come down so that you're resting, your whole body laid out and just feeling your body. Now, after this practise, see what's moving in this moment. And this is where we finish.