For this practice, come to lie down on a yoga mat or bed with your knees bent and feet hip-width on the floor. Select a location where you feel comfortable and safe to be yourself.
You can play sensual music in the background and light some candles or incense to help you soften and relax.
Allow yourself to release 3-5 sighs out through your mouth, and don't be afraid to make some noise and imagine with each sound the heaviness dropping from the body into the floor.
Then gently your awareness to your vaginal canal. You can place a finger just at the opening and then feel the rest of the canal extending up into your pelvis. See the canal as divided into 3 parts: the lower, the middle, and the upper part.
Anatomically, these correspond to the superficial pelvic floor and the deep pelvic floor, the most profound layer of the perineum.
Continue breathing normally without holding the breath and send the instruction to your body to engage the lower part of the canal only (right around where your finger sits)
The first times, it is likely that you are engaging many other adjacent muscles. It is ok, just sending the instruction begins the process of sensitisation.
Do this practice 6 times for the lower part of the vaginal canal. Then move on to the middle part and then the upper part of the canal.
It is important to leave double to amount of time for the relaxing part, after each contraction. Always try to relax even more than you "think" you can.
Once done with all three parts, continue breathing normally and then imagine engaging them one part after another in a fluid sequence: first, second and third part engaging, keeping this sensation for a few seconds and then relaxing fully and deeply.
As you do this, imagine energy being drawn all the way from your clitoris, to your g-spot and your cervix, and feel into this energy.
On the relaxation of all three parts, see this same energy moving down the yoni canal and blossoming at the bottom of the pelvis, imagining a radiant flower opening its petals into a luscious blossom. Repeat this as many times as you wish and notice what you feel.
Allow yourself to enjoy this practice and integrate for 5 minutes, ideally with music in the background. It is recommend to take notes after, as associations and feelings may arise.
PS: If you feel called to dive deep into this work, birth a new life path and share this potent practice with others, take a look at our upcoming Integrative Pelvic Health® Facilitator Training which will be held online with women from all over the world.