Pelvic Floor Meditations

Guided exercises for pelvic floor muscles.

This game is all about increasing control over the pelvic floor. Follow the instructions to become more familiar with your body. This session aims to relax and energize at the same time.

Whenever your body wants to tense up, remember to relax and concentrate on the subtle sensations.

Do not expect an orgasm, this will just be a slightly pleasurable and interesting/fun experience. Make sure you wont be disturbed for ca. 1h.

Long term changes can included heightened awareness of the involved muscle group as well as a strength increase. Stop if anything hurts or is uncomfortable.

If you are not sure which muscle groups are referred to: The PC muscle can stop the flow while urinating, the sphincter closes/opens the anus.

Every stage has a small chance of directing to the previous stage, otherwise the game is linear.

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Details

  • Positions
    • Lie on your right side, and angle the upper leg while keeping the bottom one straight. (10%) ==> go to step "Rolling contractions"
    • Lie down on your front. (10%) ==> go to step "Rolling contractions"
    • Lie down on your back. Bend your knees so they point up. Every now and then, slightly press downwards with your feet. (10%) ==> go to step "Controlled clenching"
  • Preparation (Start of the game)
    • Slowly insert the lubed up toy. Get naked if you want, make yourself comfortable. Do everything to create a calm and relaxing setting for this session. Stretch, and then successively relax your whole body by guiding your awareness through every limb. Feel the moment you are in, be aware of how your body feels. The next step will determine your position. (10%) ==> go to step "Position"
  • Position
    • Lie on your back and pull your knees up to your chest. (10%) ==> go to step "Doing nothing"
    • Lie down on your back. Bend your knees so they point up and outwards. (10%) ==> go to step "Doing nothing"
    • Lie on your left side, and angle the upper leg while keeping the bottom one straight. (10%) ==> go to step "Doing nothing"
    • Lie down on your front. Put a pillow below your waist to angle your hip. If you have one, you can tuck your penis behind your legs. (10%) ==> go to step "Doing nothing"
  • Doing nothing
    • Do nothing but concentrate on the toy inside. (10%) ==> go to step "Breathing"
    • Hold a very light contraction. It should be barely noticeable. (10%) ==> go to step "Breathing"
  • Breathing
    • Take deep breaths. Start to contract PC and sphincter while breathing in, and relax them on the outbreath. Keep the exhale longer than the inhale. (10%) ==> go to step "Controlled clenching"
    • Take deep breaths. Start to contract PC and sphincter while breathing out, and relax them breathing in. Keep the exhale longer than the inhale, and listen to the sensations. (10%) ==> go to step "Position"
    • Take deep breaths. Start to contract PC and sphincter while breathing in, and relax them on the outbreath. Keep the exhale longer than the inhale (10%) ==> go to step "Controlled clenching"
    • Do box-breathing: long inhale, hold, longer exhale, hold. Clench while inhaling and hding your breath, then relax. (10%) ==> go to step "Controlled clenching"
  • Controlled clenching
    • Barely clench your sphincter once every second. (10%) ==> go to step "Positions"
    • Barely clench your PC muscle once every second. (10%) ==> go to step "Positions"
    • Contract and hold your PC muscle, while rythmically clenching the sphincter. (10%) ==> go to step "Breathing"
    • Contract and hold your sphincter, while rythmically clenching the PC muscle. (10%) ==> go to step "Positions"
  • Rolling contractions
    • Start out by alternating contractions between PC muscle and sphincter. Once you can isolate them well, do backwards rolling contractions until the timer ends. (10%) ==> go to step "Nipple play"
    • Start out by alternating contractions between PC muscles and sphincter. Once you can isolate them well, do forward rolling contractions until the timer ends. (10%) ==> go to step "Nipple play"
  • Nipple play
    • Do rolling contractions while playing with your nipples. (10%) ==> go to step "Fatigue twitching"
    • Clench the whole pelvic floor halfway while playing with your nipples. (10%) ==> go to step "Fatigue twitching"
    • Do rolling contractions while playing with your nipples. Also arch your back. (10%) ==> go to step "Fatigue twitching"
    • Just play with your nipples and feel for the sensations. (10%) ==> go to step "Fatigue twitching"
  • Fatigue twitching
    • Clench PC and sphincter as hard as you can. Hold it, until you feel your muscles beginning to twitch. Let up, but add enough tension to keep the twitches going as long as you can. (10%) ==> go to step "Finish"
  • Finish (End of the game)
    • To remove any tension left, push outwards/downwards for eg. a minute and relax the muscles. How does your body feel compared ro before the game? (10%) ==> go to step "None"
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Target audience(s)

Man Trans Sissy Woman Tomboy

Objects

 (some are optional)
Optional: handsfree vaginal/anal toy (prostate massager, anal plus, ben-wa balls, an egg vibrator etc.), Lotion or body oil

Author

Elias

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