Partner
Space for your practice

Dedicate a comfortable and private space for your practice. Make it inviting. Setting a clear start and end time for your selflove session.

Partner
Setting Intentions

Start by setting one or more intentions for this self-love journey. What do you hope to discover or nurture within yourself?

Partner
Selflove Time

20-30 Minutes daily would be ideal time for your practice during these 30 days.

Partner
Props

Sometimes your Practice can involve: massage oils, soft candlelight, lubricants, essential oils, a blindfold, a variety of sensory tools & a journal for reflections

What do you need?

More Info on rhythm, breath, and what you might need for these 30 Days in the section below the daily assignments.

● Sit or lie down in a relaxed position, close your eyes, and take a few deep breaths to center yourself.

●  Begin by bringing your awareness to your breath. Notice the sensation of the air entering and leaving your nostrils. Feel the gentle rise and fall of your chest and abdomen with each breath.

●  Set your intention for today’s practice.

●  Slowly, start to deepen your breath. Inhale deeply through your nose, allowing your lungs to fill completely. Exhale slowly through your mouth, releasing any tension or stress with each breath.

●  Assess your level of genital awareness on a scale of one to ten

Playful Self-Love Exploration

●  Begin by following your impulses and allowing your creativity to lead the way. See how you can you can connect with your playfulness and maybe lust.

●  Be open to spontaneity; let your desires guide your actions. Explore different sensations and ways to pleasure yourself ( can be on the whole body). For your playful self-love experimentation is encouraged.

Journey to the Pelvic Floor

●  Now, shift your focus to your pelvic floor /area. Visualize this intricate network of muscles, recognizing that both tension and relaxation play crucial roles in pelvic health.

●  If you feel like it engage in an exploration by combining external and internal play. Whether it’s through anal or vaginal self-exploration, take your time to delve into this area gently and with care.

Embrace Your Desires

●  Embrace the sensual journey within, acknowledging the connection between your desires and your pelvic floor. Notice the changes, movements, pressure, breath, lubrification ect…

●  Be in tune with your body’s responses and signals, honoring every moment of self-discovery.

●  Remember that this practice is a celebration of your own sensuality and self-love, allowing you to connect with yourself in a present and playful way.

●  If you want / can you can have an Orgasme or try the Big Draw.

Closing

●  After your sensual journey and exploration, it’s time to reconnect with the present moment.

●  Reassess your level of genital awareness on a scale of one to ten. Notice any changes or shifts that may have occurred throughout this practice. This self-assessment allows you to acknowledge the evolution of your connection with your own sensuality.

●  Take a dedicated 5 minutes in stillness to integrate your experience. Find a comfortable position, close your eyes, and breathe deeply.

● This is a moment of self-reflection and self-acceptance. Gradually come back to the present moment with a sense of gratitude for the intimate experience you’ve shared with yourself.

Enjoy the journey, and let your desires be your guide.

Day 22 

    1. How did the combination of self-touch, authentic movement, and artistic expression make you feel, both physically and emotionally?
    2. Did you notice any changes between the first touch session and the second one after the art expression ? 

 

  • How did I feel physically, emotionally, and mentally during the practice today? You can also describe the position, movement, breath, level of arousal, numb areas, touched areas.
  • Did I encounter any challenges or resistance during the session? What thoughts or emotions came up, and how did I navigate them?
  • What did I discover about my body or sensuality today?
  • How can I integrate the sensations and insights from today’s practice into my daily life?
  • Is there anything specific I’d like to explore or focus on in tomorrow’s self-love practice?

Source: In this Guide you find a funny Illustratation on how to prepare your Anus if this is something that might make you feel better. www.howtocleanyourass.wordpress.com  

Sexological bodywork –  Josef Kramer

ISB – Sexological Bodywork Training

Caffyn Jesse –  https://vimeo.com/erospirit

Day 22 – Erotic Artistic Selflove 

Today’s journey combines self-expression, sensuality, and selfpleasuring through the union of art and sexuality. 

Our practice is not only a celebration of your body but also an exploration of your inner desires and creative spirit. By merging art and sexuality, we invite you to tap into your inner artist and erotic spirit. This practicemay help you embody your sensuality through art, connecting your passion, desire, and self-love, where your desires become the muse for your creative expression. 

Prepare your art supplies in advance like paint, colored pencils, pastels, or even digital tools. You could also do a collage using old magazines and newspapers to create a mood image. Begin to create without judgment, knowing that there are no artistic goals or standards to meet. Your artwork is a reflection of your unique desires and creativity.

Day 18 – Playful Exploration

A journey within

Today I invite you to embrace your sensuality, be spontaneous, and journey within the depths of your desires. This practice combines elements of creative self-love with a focus on pelvic health and playful exploration.

Our desires are the compass, guiding your actions as you navigate this intimate journey with yourself. The power of spontaneity lies in its ability to connect you with the present moment, freeing you from expectations and routines, and allowing you to fully embrace your own desires.

In a culture that often places constraints on our sensuality and desires, it’s easy to forget the joy and liberation that come with embracing our own bodies and pleasures. The “Playful Exploration: Journey Within” practice allows you to break free from societal norms and embark on a deeply personal journey of self-love, where you are the artist, the explorer, and the architect of your own pleasure.

Find a quiet and comfortable space where you can be creative and sensual without distractions. Light some candles and put on inspiring music to set the mood. Set your Intention for today Practice.

Self-Touch and Authentic Movement 

  • As you settle in, take a few deep breaths to center yourself. 
  • Begin by engaging in self-touch, gently caressing your body with love and care. 
  • Explore the sensations and textures of your skin. 
  • Allow your hands to roam freely, discovering the places that bring you pleasure and connection with your body. 
  • Move with authenticity and presence.As you touch yourself, let your body guide you into authentic movement. 
  • Close your eyes and let your hips sway, your limbs dance, and your spine twist. This is a dance of self-love, a celebration of your body’s freedom and sensuality. Let go of any inhibitions and embrace the pleasure of moving your body.
  • If you feel like it today play with you genitals. 

Artistic Expression 

Begin with a free-form art session. Use any art supplies you prefer, such as paint, colored pencils, pastels, or even digital tools if that’s your medium.  Maybe you want to paint with your fingers, hands, or any part of your body you desire. Let your creativity flow and express your sensuality on the paper. There’s no right or wrong way to do this- Try to channel the sensations, emotions, and desires you’ve awakened into your artwork. 

Reflect on Your Creation

After your artistic session, take a moment to contemplate your creation. What emotions, desires, or sensuality does it convey? How does it make you feel? Note down your thoughts and feelings.

Sensual Self-Exploration 

Now, return to a comfortable, seated position. Close your eyes, take a few deep breaths, and imagine your art coming to life. Imagine the sensations and experiences it represents. This is your time for an other round of intimate self-exploration guided by your artwork.

Celebrate and Embrace

As you come out of your sensual exploration, look at your art again. Embrace it as a unique expression of your sensuality and self-love. Admire your creation and feel pride in what you’ve made.

Sit or lay comfortably, close your eyes, and take some deep breath, while you integrate this session. When you’re ready, open your eyes.

Remember that your sensuality is a beautiful part of your being, and expressing it through art is a powerful and creative way to celebrate yourself. 

Day 18:

  1. Take note of any distractions or challenges that may have hindered your focus.

  2. What Were the Most Surprising Moments or Sensations During Your Self-Exploration?

 

  • How did I feel physically, emotionally, and mentally during the practice today? You can also describe the position, movement, breath, level of arousal, numb areas, touched areas.
  • Did I encounter any challenges or resistance during the session? What thoughts or emotions came up, and how did I navigate them?
  • What did I discover about my body or sensuality today?
  • How can I integrate the sensations and insights from today’s practice into my daily life?
  • Is there anything specific I’d like to explore or focus on in tomorrow’s self-love practice?

Source: In this Guide you find a funny Illustratation on how to prepare your Anus if this is something that might make you feel better. www.howtocleanyourass.wordpress.com  

Sexological bodywork –  Josef Kramer

ISB – Sexological Bodywork Training

Caffyn Jesse –  https://vimeo.com/erospirit

Day 17 – Sensual Self-Exploration Journey

In this sensual self-exploration journey I invite you to allows to connect with your deepest desires and experience pleasure. This practice encourages you to embrace your sensuality and desires. Your body is a vessel of immense pleasure, and today, you can celebrate it. It’s an opportunity to rekindle your passion, explore your sensuality, and connect with the beautiful, erotic essence that resides within you. With every breath and every touch, you’ll nurture your connection to your own body & mind. So, let’s begin this journey of self-love and sensuality, and let your desires unfurl like the petals of a blooming flower.

  • Close your eyes and take deep, grounding breaths, preparing to delve into your sensuality.
  • If you feel like it – begin by slowly running your hands over your body. Feel the contours, curves, and textures. As you touch yourself, pay attention to the sensations. Your fingers become the gateway to your desires. Explore with curiosity, without judgment.
  • Engage in slow, deliberate movements. Let your hips sway, your spine arch, and your shoulders roll sensually. Your body is an instrument of pleasure; allow it to express itself through movement.
  • Focus on your breath. Inhale deeply and exhale with a soft, audible sigh. With each breath, envision your arousal growing. Imagine warmth and energy circulating through your body, awakening your senses.
  • Begin to explore your body through gentle, intuitive movements. There’s no right or wrong way to move; simply let your body guide you. You might stretch, twist, or make small circular motions with your limbs. Pay close attention to any sensations that arise during these movements.
  • With your eyes still closed, mentally explore your own fantasies and desires. Visualize what arouses you, paying attention to the sensations and emotions that arise. There’s no judgment here; only acceptance and celebration of your desires.
  • Gently return to touching yourself, this time with more intent. Explore your erogenous zones, savoring the exquisite sensations. Remember, this is a form of self-love and self-discovery.
  • If you feel like it you can also include your genitals.
  • If you feel any emotions surfacing during this practice, embrace them.
  • Sensuality is deeply connected to emotions, and it’s okay to experience
  • them. Let any emotions flow freely.
  • Slowly bring your awareness back to the present moment. Take deep
  • breaths, grounding yourself. Take 5 minutes to integrate this experience. As you open your eyes, reflect on the experience. This practice is a celebration of your sensuality and desires, an opportunity to explore and embrace your innermost self.

Day 17:

Journaling:

        1. How did this sensual experience make you feel, both physically and emotionally?

        2. Did it lead to any new self-discoveries or insights about your sensuality or sexuality?

The 5 Questions every day:

  • How did I feel physically, emotionally, and mentally during the practice today? You can also describe the position, movement, breath, level of arousal, numb areas, touched areas.
  • Did I encounter any challenges or resistance during the session? What thoughts or emotions came up, and how did I navigate them?
  • What did I discover about my body or sensuality today?
  • How can I integrate the sensations and insights from today’s practice into my daily life?
  • Is there anything specific I’d like to explore or focus on in tomorrow’s self-love practice?

Source: In this Guide you find a funny Illustratation on how to prepare your Anus if this is something that might make you feel better. www.howtocleanyourass.wordpress.com  

Sexological bodywork –  Josef Kramer

ISB – Sexological Bodywork Training

Caffyn Jesse –  https://vimeo.com/erospirit

Day 16 – Sensual Eating Experience 

Welcome to your Sensual Eating Experience, a journey that invites you to savor food with all your senses, allowing the act of eating to become a form of self-love and self-indulgence. During this 30-minute practice, you’ll slow down and relish each bite mindfully, celebrating the nourishing relationship between your body, your senses, and your love for yourself.

Food Selection 

Prepare a selection of delicious, nourishing foods include a variety of textures, flavors, and your favorite treats. Maybe incorporating aphrodisiacs into your Sensual Eating Experience can further enhance the practice, adding a touch of sexuality and sensuality. Aphrodisiacs are substances, foods, or drinks that are believed to stimulate desire and passion. While their effects may vary from person to person, the symbolic power of aphrodisiacs can add an exciting dimension to your self-indulgent meal.

Aphrodisiac Suggestions:

  • Chocolate: Renowned for its sensual qualities, chocolate contains compounds that can induce feelings of pleasure and relaxation.
  • Strawberries: These luscious fruits and can be a delightful addition to your meal.
  • Avocado: With its velvety texture and sensuous shape, the avocado is often associated with sensuality and fertility.
  • Asparagus: This phallic-shaped vegetable has been linked to stimulation and fertility for centuries.
  • Basil: Basil’s aroma and flavor are said to stimulate the senses and elevate mood. 
  • Damiana: Often used as an herbal remedy for low libido, damiana can be infused into tea.
  • Cinnamon: The warming and sweet flavor of cinnamon can evoke feelings of comfort and desire. 
  • Cardamom: This aromatic spice can add a sensual depth to both sweet and savory dishes, making it a perfect choice for a sensuous meal.
  • Vanilla: The sweet and comforting aroma of vanilla can evoke feelings of warmth and intimacy, making it a popular choice for romantic desserts.

Remember, it’s not just the food itself but the intention and mindfulness that make the practice truly sensuous. Enjoy every moment, and let the connection between your senses, desires, and self-love flourish.

 

Setting the Scene 

  • Create a sensual eating environment. Light a candle or set a beautiful table to enhance the ambiance or lay in your bed. Wash your hands and prepare the space so you don’t get distracted. 

Mindful Meal 

  • Begin your Sensual Eating Experience by preparing your plate with care. As you select your foods, pay attention to colors, textures, and aromas. The act of creating an appealing plate can be a sensuous part of the practice.
  • Take a moment to express gratitude for the nourishment you’re about to receive. Close your eyes and take a few deep breaths before you begin eating.
  • As you eat, savor each bite fully. Consider using your fingers and include all your senses. Pay attention to the textures and flavors as you chew, and let the sensations fill your senses. 
  • Notice the colors of your foods, the sounds as you bite and chew, the aromas that rise to meet you, and the overall experience.
  • Throughout the meal, connect with the experience through your senses and see if you find some erotic in this practice. If you feel like it you can stimulate yourself during or after eating. 

Integration

As you conclude your Sensual Eating Experience, reflect on how this practice deepened your relationship with self-love and self-nourishment. Consider how you can incorporate mindful eating into your daily life as a way to celebrate your sensuality and self-indulgence.

Day 16:

Journaling:

      1. What foods did you choose for your Sensual Eating Experience, and why did they resonate with you?
      2. How can you continue to bring mindfulness and sensuality into your everyday eating habits as a form of self-love?
      3. What moments during this practice made you feel most connected to your senses and the pleasure of self-indulgence?

The 5 Questions every day:

  • How did I feel physically, emotionally, and mentally during the practice today? You can also describe the position, movement, breath, level of arousal, numb areas, touched areas.
  • Did I encounter any challenges or resistance during the session? What thoughts or emotions came up, and how did I navigate them?
  • What did I discover about my body or sensuality today?
  • How can I integrate the sensations and insights from today’s practice into my daily life?
  • Is there anything specific I’d like to explore or focus on in tomorrow’s self-love practice?

Source: In this Guide you find a funny Illustratation on how to prepare your Anus if this is something that might make you feel better. www.howtocleanyourass.wordpress.com  

Sexological bodywork –  Josef Kramer

ISB – Sexological Bodywork Training

Caffyn Jesse –  https://vimeo.com/erospirit

Day 15Fantasy Exploration

A Journey into your Fantasies

The Fantasy Exploration practice invites you to immerse yourself in your deepest, most intimate fantasies, free from inhibition, judgment, or societal taboos. In this 30-minute practice, you’ll create a safe and accepting space to breathe life into your fantasies without the distractions of porn movies or images and will be invited to touch your whole body while this practice. 

By exploring your fantasies in your mind, you’ll strengthen your connection with your sensuality and sexuality and discover the richness of your inner lustful world.

By visualizing your fantasies in intricate detail, whether they’re tender, wild, or kinky. These fantasies are uniquely yours, awaiting exploration and acknowledgment.

Acknowledge your fantasies as reflections of your passions and curiosities. Delve into your desires, from sensations to scenarios, reveling in their sensuality and eroticism.

 

Preparation: Prepare your comfortable space, light scented candles, or play soft, sensual music to set the mood. Take a few grounding breaths, and close your eyes, ready to explore your innermost fantasies without judgment. Set an intention for this practice and enjoy this journey into the depths of your sensual imagination.

Exploration: Acknowledge your fantasies as a reflection of your passions and curiosities. Imagine your desires in intricate detail, from sensations to emotions and scenarios. Revel in the sensuality and eroticism of your fantasies.

Recognize that your desires are an integral part of your sensuality and self-discovery. Celebrate these passionate imaginings as a journey into the uncharted territories of your desires.

Spend 5-10 minutes thinking, visualizing, writing, or even drawing your fantasies. Acknowledge the desires that stir within you, welcoming them as an essential aspect of your sensuality.

Give yourself permission to explore your desires without judgment while touching your body and allowing the lust to spread on your body. You can involve your genitals if you want to. 

Closing: 

As your Sensual Fantasy Exploration comes to an end, carry the knowledge that your desires are an essential and beautiful part of your being. Embrace them without restraint or fear, knowing that they add depth and richness to your sensuality and sexuality. 

Lay still and integrate for 5 minutes. 

Allow this practice to be a reminder that there is no judgment, only acceptance and celebration of your innermost fantasies. Enjoy the profound connection you’ve established with your inner world and continue to explore your desires, celebrating your sensuality.

Day 14:

Journaling:

    1. What emotions or sensations did your sensual fantasies evoke during the exploration, and how did it feel to embrace them without judgment?
    2. What connections or insights did you discover between your fantasies and your inner sensuality/sexuality?

The 5 Questions every day:

  • How did I feel physically, emotionally, and mentally during the practice today? You can also describe the position, movement, breath, level of arousal, numb areas, touched areas.
  • Did I encounter any challenges or resistance during the session? What thoughts or emotions came up, and how did I navigate them?
  • What did I discover about my body or sensuality today?
  • How can I integrate the sensations and insights from today’s practice into my daily life?
  • Is there anything specific I’d like to explore or focus on in tomorrow’s self-love practice?

Source: In this Guide you find a funny Illustratation on how to prepare your Anus if this is something that might make you feel better. www.howtocleanyourass.wordpress.com  

Sexological bodywork –  Josef Kramer

ISB – Sexological Bodywork Training

Caffyn Jesse –  https://vimeo.com/erospirit

Day 14 – Release & Pleasure 

As we embark on Day 14 of our selflove embodiment journey, we continue our exploration of the art of trembling and release and combine it with some self-pleasuring. 

Before delving into today’s practice, I recommend watching the video with Jeremy Shub showing some forms of of trembling and release minute 32:00-  This video contains important safety warnings, ensuring a secure practice. 

Link to the Video: https://youtu.be/bRLHK1PDFj4

And again you find that today’s practice does not align with your current mood or needs, you have the option to select an alternative exercise from the document shared on Day 5 by Josef Kramer.

Today’s practice builds upon the principles introduced on Day 9, where we combined the resonant comfort of humming and the subtle awareness of trembling to reconnect with our bodies and promote release and relaxation.

In this practice you are also invited to pleasure yourself at the same time – maybe you want to use a sextoy so your arms are more relaxed. 

This synthesis of movement, sound, and sexuality can be very powerful. 

By doing so, we may unlock the door to remarkable shifts in our physical, emotional, and energetic states. Please feel free to reach out if you need support. 

Preparation:

  • Find a quiet and comfortable space where you won’t be disturbed.
  • Set your intention for today’s practice.
  • Close your eyes and take a few deep breaths to center yourself. Inhale deeply through your nose, and exhale slowly through your mouth, releasing tension.

Humming the Vowels, Trembling & Self-pleasure

Get inspired by the Zoom recording with Jeremy Shub or the Pdf on Stress & Trauma Release Day 9 – 1 & 2. Remember to adapt the practice to your comfort. 

  • Find a comfortable position, standing, laying on your back, on the side, or sitting, and choose one of the TRE positions mentioned in the Video and Day 9/2 document.
  • Begin by humming the vowels a, e, i, o, u, one by one, in a gentle and continuous manner, any sound or melody that resonates with you.
  • As you hum each vowel, focus on the vibrations it creates in your throat, chest, and body. Feel the resonance in different areas.
  • Close your eyes and bring your attention inward.
  • Allow your body to naturally tremble or shiver as you continue to maintain awareness of the vibrations from humming.
  • Focus on the sensations of trembling and how they interact with the vibrations created during humming.
  • If you feel like it pleasure yourself by touching erogenous areas and your genitals. You might want to use a sex toy that you can insert in your vagina anus or to stimulate the clitoris or perineum. 

Integration

  • Gradually reduce the intensity of your trembling, allowing your body to come to a state of stillness.
  • Take a few deep breaths, inhaling through your nose and exhaling through your mouth.
  • When you’re ready, gently open your eyes.
  • Spend a few moments reflecting on your experience. Notice any shifts in your body, emotions, or mental state.

Day 14:

  1. How did the combination of pleasure and trembling impact your body and overall sense of well-being? What physical and emotional sensations did you notice?
  2. Were there any specific thoughts, memories, or emotions that surfaced during the practice? How did these inner experiences evolve as you continued to pleasure yourself and tremble?

The 5 Questions every day:

  • How did I feel physically, emotionally, and mentally during the practice today? You can also describe the position, movement, breath, level of arousal, numb areas, touched areas.
  • Did I encounter any challenges or resistance during the session? What thoughts or emotions came up, and how did I navigate them?
  • What did I discover about my body or sensuality today?
  • How can I integrate the sensations and insights from today’s practice into my daily life?
  • Is there anything specific I’d like to explore or focus on in tomorrow’s self-love practice?

Source: In this Guide you find a funny Illustratation on how to prepare your Anus if this is something that might make you feel better. www.howtocleanyourass.wordpress.com  

Sexological bodywork –  Josef Kramer

ISB – Sexological Bodywork Training

Caffyn Jesse –  https://vimeo.com/erospirit

Day 13 – Dance it out

Unleash Your Wild Self – An Ecstatic Dance Somatic Practice (30 minutes)

Are you ready to release the wild, untamed energy within you? The practice is all about letting loose through ecstatic dance. This somatic journey will incorporate elements of shaking, stomping, and even the liberating power of a good scream. 

Ecstatic dance is a form of free-form movement where you let your body guide the way. It is all about allowing your body to move freely and enjoy the music, no matter your dance skills. It’s not about looking good; it’s about expressing yourself, connecting with your body, and immersing yourself in the music. These practices help you connect with your body, release emotions, and find a deeper sense of freedom and joy. 

Embrace the full spectrum of your emotions, acknowledging that they may arise in waves, and you’re likely to experience a range of feelings throughout your ecstatic dance. 

Don’t forget at 7pm there is a sharing & reflection call and 2 songs we gonna dance together. 

Prepare Your Dance Space: 

    • Make some space to dance, maybe prepare a carpet or yoga mat if you want to roll on the ground
    • Curate a mix of songs that inspire movement and resonate with your emotions.
    • Set Your Intention

Shaking and Letting Go 

      • Stand with your feet hip-width apart.
      • Close your eyes and take a few deep breaths to center yourself.
      • Begin to shake your entire body, starting from your feet and moving upwards like on day 9.
      • Imagine you’re releasing tension and stress with each tremor.
      • Let go of any expectations and allow the shaking to lead you.

Stomping into the Earth

    • Continue your shaking but gradually shift the movement to your feet.
    • As you stomp your feet, visualize your connection to the Earth.
    • Feel the energy rise from the ground and flow through your body.
    • Stomp with intention, as if you’re imprinting your presence on the Earth.

Scream It Out 

    • If you have a place where you can be loud go for it, an other option is to scream in a pillow or in your hands. 
    • Take a deep breath and, with all your might, release a scream.
    • Don’t hold back; let your voice reverberate.
    • Release any pent-up emotions through your screams.

Ecstatic Dance 

  • Put on your favorite music or a playlist that inspires you to move.

    • Start moving your body freely, without any specific choreography.
    • Dance as if nobody is watching, and let the music guide your movements.
    • Embrace the sensations, emotions, and freedom of expression that come with the dance.
    • There are no right or wrong moves—just dance with your heart.

Playlists:

I recommend to take the own favorite music but here are some playlists: 

Dance it out: https://open.spotify.com/playlist/3EsOml7QAnHGrUumlj3oKM?si=672e72b63c6f4036 

Emotional release: https://open.spotify.com/playlist/1djbpzaBmIjMsp3Quf9KjT?si=6c69c2c434ed4c06 

Estactic Dance by Marek: https://open.spotify.com/playlist/1eWrqJwWHqZvpKQMpLGYvu?si=a1c3402515ee4925 

About emotional release dance practices: 

Ecstatic Dance is all about self-expression and personal transformation through freeform movement. It’s typically practiced in a group setting with a DJ or live music.

5Rhythms is a dynamic movement practice that explores five different rhythms: Flowing, Staccato, Chaos, Lyrical, and Stillness. It’s a powerful tool for self-discovery and emotional release. 

Biodanza is a system of human development through music and movement. It focuses on enhancing the vital force within each person and creating connections with others in a group setting.

Day 13

  1. How did your body respond to the music and movement during your ecstatic dance? Were there any surprising physical sensations or emotional shifts that you noticed?
  2. What insights or revelations, if any, did you gain from this ecstatic dance practice?
  3.  

The 5 Questions every day:

  • How did I feel physically, emotionally, and mentally during the practice today? You can also describe the position, movement, breath, level of arousal, numb areas, touched areas.
  • Did I encounter any challenges or resistance during the session? What thoughts or emotions came up, and how did I navigate them?
  • What did I discover about my body or sensuality today?
  • How can I integrate the sensations and insights from today’s practice into my daily life?
  • Is there anything specific I’d like to explore or focus on in tomorrow’s self-love practice?

Source: In this Guide you find a funny Illustratation on how to prepare your Anus if this is something that might make you feel better. www.howtocleanyourass.wordpress.com  

Sexological bodywork –  Josef Kramer

ISB – Sexological Bodywork Training

Caffyn Jesse –  https://vimeo.com/erospirit

Day 12 – Organic Masturbation – Fuck a fruit 

Fruit Sensation Exploration

This practice is designed to awaken your senses and engage in a sensual exploration of a fruit and maybe more 😉 You will find two options in this practice one where you can penetrate a fruit or be penetrated. The other option is not evolving the genitals and about connecting with your senses. By the end of this practice, you’ll have a deeper connection with your body (and maybe a fruit of your choice), heightened sensory awareness, and an appreciation for the pleasures that can be found in connecting with nature. 

Materials Needed:

  • A ripe and juicy fruit if u have a penis (e.g., a papaya, grapefruit, melon, ripe peach, pineapple, banana peel, mango, or pumpkin)
  • A hard longer fruit or vegetable ( cucumbers, bananas, carrots, zucchini)
  • Whatever you choose, wash it carefully, dry it, and cover it with a condom and use some lube ( please read the safety advice below).
  • A comfortable space
  • A blindfold (optional)
  • Soft, sensual music (optional)

Preparation

  • Find a quiet and comfortable space where you won’t be disturbed.
  • Place the fruit within easy reach.
  • If you prefer, you can choose to blindfold yourself to enhance your sensory experience.
  • You can also play soft, sensual music in the background to create a relaxed ambiance.
  • Set your intention

Blindfolded option

  • If you’ve chosen to use a blindfold, put it on. Otherwise, maybe close your eyes.
  • Take a moment to feel the darkness behind your closed eyelids or under the blindfold. Let your other senses come to life.
  • Take a few deep breaths to center yourself. Inhale deeply through your nose and exhale slowly through your mouth.

Exploration

  • Begin to explore the fruit with your hands. Run your fingers over the fruit’s skin or peel.
  • Feel its texture, temperature, and any imperfections or ridges on the surface.
  • Bring the fruit to your nose and inhale deeply. Notice the aroma and how it makes you feel.

Body Connection

  • Put the condom on your fruit or penis and use some lube 
  • With your eyes closed or under the blindfold, focus on how your body responds to this sensory exploration. 

Juicy non sexual option ( if you do not plan to fuck the fruit) 

  • Take a small bite and savor the taste and texture of the fruit. Pay attention to the way it feels in your mouth and how the flavors unfold.
  • As you continue to eat, allow your senses to guide you. Explore the fruit slowly and sensually. Let it awaken your sense of touch, smell, and taste.
  • Pay attention to any physical sensations and the impact of the fruit’s taste and aroma on your arousal and mood.

Reflection

  • Slowly remove the blindfold if you’ve used one and take a few deep breaths.
  • Reflect on your experience. How did the fruit’s sensory exploration make you feel? What sensations and emotions did it evoke?
  • Take a moment to appreciate the sensual connection you’ve cultivated during this practice.

This sensual practice with a fruit is about deepening your sensory awareness and enhancing your connection with your own body. It’s a reminder that pleasure can be found in the simplest of experiences. Take the newfound awareness and sensuality with you as you go about your day, and remember to appreciate the beauty of everyday sensations.

Safety Advice: 

It’s important to be cautious with the use of  (fruit) sugar in or around the vaginal area because it can disrupt the natural balance and health of the vagina/vuvla/urethrea.

Here’s why you should be careful:

The vagina has a delicate pH balance, typically slightly acidic, which helps maintain a healthy environment. An altered pH can lead to an overgrowth of harmful bacteria or yeast infections.This can lead to uncomfortable symptoms, including itching, burning, and unusual discharge. 

Just use a condom / or plastic wrap the moment you are inserting it into your genitals. 

Some individuals may have allergic reactions to sugar or substances containing sugar. These reactions can manifest as itching, redness, or swelling in the genital area, which is uncomfortable and should be avoided. 

Anal Explorations it’s important to note that inserting a veggies/fruits completely in the anus isn’t the best idea, as may not easily find its way back. So if you want to try that out make sure to use a lot of lube and always hold it with one hand. 

 

Sources: 

ISB – Sexological Bodywork Training

https://www.laweekly.com/tips-for-organic-masturbation-i-e-how-to-have-sex-with-vegetables/ 

Day 11 – Anal Meditation – discovering your inner Landscape 

Envision a world where self-exploration and self-care, particularly in intimate aspects of one’s body, are embraced by more individuals. 

The anus is rich in nerve endings, making it a highly sensitive area. Slow, gentle anal touch and stimulation can lead to pleasurable sensations and enhance sexual experiences. Like many forms of sensual touch, anal stimulation can promote relaxation and release stress. It may help individuals feel more grounded and at ease. For people with a prostate, anal massage can have health benefits, and a big source of pleasure. For some individuals, anal touch and stimulation can lead to stronger orgasms or more varied sexual experiences. Many people have trauma, societal taboos or stigmas associated with anal play, thats why exploring this area can help challenge and deconstruct these taboos, leading to a more liberated sense of self. Understanding and accepting one’s own body, including the anal area, can lead to increased self-confidence and comfort with one’s own sexuality.

This Selflove is a practice that encourages people to establish a profound connection with their pelvic area, which includes the anus, through the means of self-awareness and self-indulgence. Anal touch, when done consensually, safely, and mindfully, can offer a range of benefits, both physical and psychological. Concerns related to hygiene can often discourage individuals from delving into self-anal touch, it’s ofter more a shame aspect that can be let go of. Just be careful to not touch your vulva or penis with the same hand and be careful that the lube does not run into the vulva. A other pragmatic starting point for embarking on this journey involves initiating self-anal massage during a shower, as recommended by Jack Morin in his guidebook “Anal Pleasure and Health.” 

Select one of the following practices – depending if you want to rather meditate or discover your inner Landscapes.

Anus Meditation

Prepare Your Space: 

Find a quiet and comfortable space where you can stand or lie down. You may choose to use a cushion or mat for added comfort and use a towel to lay on.

Sounds: You may consider listening to this hypnotic anal meditation by Sexological Bodyworker @trk_el_son &  Molly Joseph. They recommends to have a freely movable pelvis and anus so stand or lie down on the side, belly or on your knees. https://youtu.be/JIWYUOtOFx0

Relaxation Breathing: Begin by taking a few deep breaths to calm your mind and relax your body. Inhale deeply through your nose, and exhale slowly through your mouth. Allow your body to soften with each exhale.

Shift your attention to your natural breath. Feel the rise and fall of your abdomen as you breathe in and out. Allow your breath to find its own rhythm. Don’t forget to set your Intention. 

Anus Awareness: Gently direct your awareness to your anus. Don’t force it; simply notice the sensations in this area. You might feel warmth, tingling, or simply the contact of your clothing against your skin.

Relax and Release: As you continue to breathe, imagine your anus softening and relaxing with each exhale. If you notice any tension in this area, consciously let it go. Visualize the muscles becoming free of any tension or stress.

Take a moment to explore the sensations in your anus without judgment. Notice any changes in temperature, texture, or movement. Simply observe without trying to change anything.

Engage in Anal Breath: As you become more comfortable, you can experiment with “anal breath.” Inhale and imagine your breath gently expanding and opening your anus. As you exhale, visualize the anus softening and relaxing. Repeat this process a few times.

Exploration: When you’re in the mood and comfortable, consider gently exploring the outer sphincter or giving yourself a sensual anal massage. Take your time to discover which types of touch feel pleasurable and enjoyable. If you decide to explore further, let your finger be guided in slowly, following your own breath and body’s cues.

Reflect: Integrate for 5 minutes & spend a few moments reflecting on any sensations or thoughts that arose during this meditation. There’s no need to analyze; simply acknowledge them.

From the Orgasmic Yoga Pdf:

ALTERNATE ANAL BREATHING Created by Geash Bowler, Page 42

This practice is based on ancient yoga techniques, using alternate nostril breathing to revitalize the body. It focuses on the anus, inhaling from one side and exhaling from the other, creating a wave-like motion in the muscles. It’s a subtle practice that can be enhanced with touch, sound, and movement. The goal is to surrender to the body’s natural rhythm and experience pleasure. For this practice beeing naked or touching is not required. 

THE BAROMETER WITH A BOW TO JACK MORIN Created by Drew Lawson, CSB www.drewlawson.com, Page 27

The “Barometer” is a self-pleasuring technique aimed at understanding and managing the body’s pelvic floor contractions during erotic activities. It serves as a real-time feedback tool to gauge and control the level of relaxation and tension in the pelvic area, helping individuals remain conscious and relaxed during self-pleasuring. By inserting a finger into the anus and monitoring sphincter pressure, one can become more aware of contractions and use breath, sound, and movement to relax and open the body. This practice can help individuals gain better control over their erotic energy, expand ejaculatory choice, and improve overall pleasure experiences.

Day 11 – Reflection & Journaling

  1. What personal goals or intentions do I have when it comes to self-discovery and self-acceptance in the context of my body, sexuality, and relationships? 
  2. What are some self-care practices or rituals that help me feel more connected to my body and enhance my overall well-being?
  3. Are there any myths or misconceptions about anal touch or stimulation that I’d like to dispel or better understand for myself?

The 5 Questions every day:

  • How did I feel physically, emotionally, and mentally during the practice today? You can also describe the position, movement, breath, level of arousal, numb areas, touched areas.
  • Did I encounter any challenges or resistance during the session? What thoughts or emotions came up, and how did I navigate them?
  • What did I discover about my body or sensuality today?
  • How can I integrate the sensations and insights from today’s practice into my daily life?
  • Is there anything specific I’d like to explore or focus on in tomorrow’s self-love practice?

Source: In this Guide you find a funny Illustratation on how to prepare your Anus if this is something that might make you feel better. www.howtocleanyourass.wordpress.com  

Sexological bodywork –  Josef Kramer

ISB – Sexological Bodywork Training

Caffyn Jesse –  https://vimeo.com/erospirit

Day 10 – Free Style Practice 

On day 10, you’ll have the opportunity to embark again on a free-style practice that encourages you to explore your body, sensations, and emotions.

This practice is all about being present with yourself and practicing self-expression and self-discovery. Don’t forget to set the intention. 

Let your body guide you. Close your eyes and tune in to how you’re feeling in this moment. Are there any areas of tension, emotion, or curiosity within you? This is your chance to explore them freely. You can start by gently moving your body, allowing your intuition to lead the way. If there’s an urge to stretch, twist, dance, or simply lie still, honor it. You can use touch, self-massage, or even sound, like humming or vocalizing, to deepen your connection with yourself.

The main invitation is to be present with your body and emotions. Let go of any judgments or preconceived notions and surrender to the experience. It’s a time for you to express yourself in the way that feels most authentic. If you want to repeat or deepen some things you got from the inspirations of the last days go for it <3 

Spend as much time as you like in this free-style practice. It’s a beautiful opportunity to cultivate a deeper connection with your body, emotions, and inner self. 

I you haven’t watched this Video with Jeremy Shub & Janina Vivianne talking about there self-love, Trembeling, and Release Practices consider it, it may give you some inspiration. 

Journaling:  

  1. Reflect on your journey so far. What have you discovered about your sensuality and self-love? Journal your thoughts.
  2. Consider writing a letter of gratitude to your body, thanking it for all it does.

Day 9 – Shaking, Humming and Trembling Practice

Please watch this Video with Jeremy Shub & Janina Vivianne talking about there Trembling and Release Practices before starting tomorrow’s session, as it contains some safety warnings. If you feel this practice is not fitting to your todays mood pic one out of Josef Kramers document I posted on day 5. 

This practice combines the dynamic release of shaking, the soothing resonance of humming, and the subtle awareness of trembling ( also called release) to help you reconnect with your body and promote relaxation. Feel free to adjust the timing of each phase or adapt it to your needs, and remember to listen and adjust the practice accordingly. The vibrations from humming will guide you on an inward journey, while the trembling awakens the body’s natural release mechanisms.

Shaking and trembling may not be the first things that come to mind when we think of somatic practices. Yet, these seemingly involuntary movements have been harnessed by various traditions and therapeutic approaches as a potent gateway to inner transformation. Shaking and trembling, often referred to as ‘neurogenic tremors’ or ‘therapeutic tremors,’ offer a unique path to release emotional and physical tension, stress, release traumas, and reconnect with the wisdom of the body. However, beneath the surface lies a method that encourages a profound journey into the realm of the somatic, where the body’s innate capacity for healing and self-regulation becomes apparent. It’s a practice that invites us to let go of control, to surrender to the body’s wisdom, and to tap into the reservoir of stored energy, tension, and emotions.

The art of shaking and trembling is not about merely replicating physical tremors/trembeling. It’s about creating a safeR and conscious space in which these movements can arise organically. By doing so, we open doors to remarkable shifts in our physical, emotional, and energetic states. 

In the following exploration, we will delve into the principles, techniques, and the profound potential this practice holds for personal growth and healing. So, let’s embark on a journey to uncover the transformative power of shaking and trembling.

Preparation 

  • Find a quiet and comfortable space where you won’t be disturbed.
  • Set you Intention for todays Practice
  • Stand with your feet shoulder-width apart, or sit comfortably with your back straight.
  • Close your eyes and take a few deep breaths to center yourself. Inhale deeply through your nose, and exhale slowly through your mouth, releasing tension.

 

Shaking (8 minutes)

  • Begin to shake your entire body. Allow the shaking to start gently and gradually increase in intensity.
  • Imagine you’re releasing any tension or stagnant energy through the shaking. Let your limbs, head, and torso shake freely.
  • Trust your body’s wisdom as it moves. There’s no right or wrong way to shake; simply let it happen.
  • Take a few minutes to stand in stillness and integrate this somatic practice. 

 

You can also follow along this video:  https://youtu.be/Nui5_SYCpDo?si=uq_1d7P6c-VBCcRf&t=112 starting minute 1:50. 

or listen to my Audio posted in the Telegram group.

Humming the Vowels & Trembeling (10 – 20 minutes)

Get inspired by the Zoom recording with Jeremy Shub or the Pdf on Stress & Trauma Release.

  • Find a comfortable position, standing laying on your back, on the side or sitting and choose one of the TRE Positions mentioned in the Video and in the Day 9/2 document. 
  • Begin by humming the vowels a, e, i, o, u, one by one, in a gentle and continuous manner any sound or melody that resonates with you.
  • As you hum each vowel, focus on the vibrations it creates in your throat, chest, and body. Feel the resonance in different areas.
  • Close your eyes and bring your attention inward.
  • Allow your body to naturally tremble or shiver, as you continue to maintain awareness of the vibrations from humming.
  • Focus on the sensations of trembling and how they interact with the vibrations created during humming.

Closing and Integration  (5 minutes)

    • Gradually reduce the intensity of your trembling, allowing your body to come to a state of stillness.
    • Take a few deep breaths, inhaling through your nose and exhaling through your mouth.
    • When you’re ready, gently open your eyes.
    • Spend a few moments reflecting on your experience. Notice any shifts in your body, emotions, or mental state.

Somatic Experiencing, developed by Dr. Peter A. Levine, is an approach that focuses on healing trauma and stress through the body’s natural capacity to regulate and process these overwhelming experiences. The practice involves paying close attention to bodily sensations, tracking and releasing tension, and allowing the body to complete self-protective responses that may have been interrupted during traumatic events. SE aims to discharge the residual energy from the nervous system and restore a sense of safety and regulation. In SE, it’s important to note that you don’t necessarily need to identify or remember the specific cause of trauma. In fact, it’s recommended not to actively think about or reenact the traumatic event during the release process.

The focus of SE is on gently guiding the body through its natural healing mechanisms without delving into the content or details of the traumatic experience. This approach allows the body to release stored tension and restore a sense of well-being without retraumatizing the individual.

Within the framework of Somatic Experiencing, trembling is regarded as a fundamental and crucial aspect of the body’s innate wisdom to release and resolve traumatic experiences. 

Dr. Peter A. Levine’s groundbreaking work ( Healing Trauma & Walking the Tiger Book) in this field emphasizes the body’s role in healing and processing trauma. Trembling is seen as a natural, instinctive response that emerges when the nervous system attempts to complete the physiological processes interrupted by trauma.

Trembling is a physical manifestation of the body’s attempt to discharge the excess energy and tension trapped within. Dr. Levine’s pioneering observation was that animals naturally shake or tremble following a traumatic event, much like a gazelle shaking off the effects of a near miss with a predator. This trembling is the body’s way of ‘defrosting’ the freeze response and discharging the intense energy accumulated during the traumatic event.

In Somatic Experiencing, the practitioner creates a safeR and supportive environment for the client to tune into their body’s sensations and involuntary movements. Trembling may arise as a part of this process. Rather than trying to suppress or inhibit these tremors, Somatic Experiencing encourages individuals to allow them to unfold naturally. These tremors signify the body’s attempt to reestablish equilibrium and discharge the survival energy.

As individuals experience these tremors and let them run their course, a deep unwinding and resolution of past trauma can occur. This process is believed to reset the nervous system, releasing stored tension, and creating space for healing and self-regulation. The experience is often described as a journey towards greater embodiment, resilience, and well-being.

Incorporating trembling within Somatic Experiencing sessions is not about focusing solely on the trembling itself but using it as a tool to access and process underlying trauma. The practitioner guides the individual to stay connected to their bodily sensations and remain present with the experience, thereby supporting the body’s innate capacity for healing and recovery.

By embracing trembling as a vital element of healing, Somatic Experiencing offers a path to address trauma on a somatic level, ultimately leading to profound transformation and restoration of one’s sense of safety and well-being.

Somatic trauma release techniques are approaches aimed at healing and releasing traumatic experiences stored in the body. These methods acknowledge that trauma can affect not only the mind but also the physical body. 



Trauma Release Exercises (TRE)

TRE, developed by Dr. David Berceli, is a set of simple exercises designed to evoke the body’s natural shaking and trembling response. These movements help release the accumulated muscular tension and stored traumatic energy. By voluntarily initiating shaking and tremors, individuals can facilitate the body’s innate mechanism for healing trauma. TRE can be done under the guidance of a certified practitioner or as a self-help practice.

Somatic Movement Therapy

Somatic movement therapy utilizes a variety of body-based practices, such as yoga, dance, and Feldenkrais, to release physical tension and emotional trauma. These practices encourage body awareness and movement as a way to access and process unresolved trauma.

Mindful Body Awareness

Mindfulness techniques, combined with somatic awareness, can help individuals become more attuned to bodily sensations and emotions. Practicing mindfulness can create a safe space for individuals to explore and release trauma stored in their bodies.

Massage and Bodywork

Therapeutic massage and bodywork techniques can assist in releasing physical tension and stored trauma. Certain forms of massage, like myofascial release and craniosacral therapy, are particularly helpful in addressing somatic trauma.

Breathwork

Various breathwork techniques, such as Holotropic Breathwork and rebirthing, can evoke emotional and somatic responses, providing opportunities for the release of stored trauma. Conscious, controlled breathing practices can help individuals connect with and release unresolved emotions.

These somatic trauma release techniques aim to honor the interconnectedness of the body and mind, recognizing that trauma can become stored within the body’s tissues. By engaging in these approaches, individuals can embark on a journey of healing, releasing the physical and emotional imprints of trauma, and ultimately restoring a sense of wholeness and well-being. It’s recommended to seek guidance from trained professionals when exploring these techniques to ensure a safeR and supportive healing process.

Day 10 – Reflection & Journaling

  1. How did the combination of shaking and trembling impact your body and overall sense of well-being? What physical and emotional sensations did you notice?
  2. Were there any specific thoughts, memories, or emotions that surfaced during the practice? How did these inner experiences evolve as you continued to shake and tremble?

The 5 Questions every day:

  • How did I feel physically, emotionally, and mentally during the practice today? You can also describe the position, movement, breath, level of arousal, numb areas, touched areas.
  • Did I encounter any challenges or resistance during the session? What thoughts or emotions came up, and how did I navigate them?
  • What did I discover about my body or sensuality today?
  • How can I integrate the sensations and insights from today’s practice into my daily life?
  • Is there anything specific I’d like to explore or focus on in tomorrow’s self-love practice?

 

Day 9 / 2 – Trauma & Stress Release Exercises

Trauma Release Exercises (TRE) are a set of physical movements designed to help the body release tension and trauma-induced stress. TRE was developed by Dr. David Berceli and is based on the idea that the body holds trauma in the form of physical tension. The goal is to activate a natural, neurogenic tremor or shaking response in the body, similar to how animals instinctively release stored tension after a threat. 

I also want to recommend a great video about “What is trauma” before you start todays practice:  https://youtu.be/ZdIQRxwT1I0?si=IV0xOnMDp1au_ZhG

Select one of those Release areas for your Practice. If you feel this practice is not fitting to your todays mood pic one out of Josef Kramers document I posted on day 5. 

Releasing tension in your shoulders and solar plexus can help reduce stress and promote relaxation.

Here’s a guided exercise to assist you in this process:

  • Begin by finding a quiet, comfortable space where you can sit or lie down without being disturbed.
  • Sit in a comfortable chair or lie down on your back. Ensure that your body is fully supported and that you won’t be interrupted.
  • Start with deep, diaphragmatic breathing. Inhale slowly through your nose, allowing your abdomen to rise as you fill your lungs. Exhale slowly through your mouth, releasing any tension with each breath.
  •  Bring your awareness to your shoulders. Notice if there’s any tightness, discomfort, or tension in this area.
  • Imagine your shoulders as a pair of heavy burdens or weights that you’ve been carrying. Visualize these weights gradually becoming lighter and lighter with each breath you take.
  • As you continue to breathe deeply, deliberately release your shoulders. Let them drop gently, as if they’re free from the weights you’ve been carrying. You can even raise them slightly and then let them drop to enhance the release.
  • Shift your focus to your solar plexus, which is located just below your sternum, in the upper abdomen.
  • Visualize any tension or stress in your solar plexus area. Imagine this tension as a tight ball or knot. As you breathe deeply, picture this knot gradually unwinding, becoming loose and free.
  • Apply a progressive relaxation technique to your solar plexus area. Work through this area systematically, focusing on the lower, middle, and upper sections of your solar plexus. Imagine tension dissolving with each breath.

After working through both your shoulders and solar plexus, take a moment to observe any sensations that arise. You may feel warmth, lightness, or a sense of emotional relief.

If you sense lingering tension, repeat the progressive relaxation process or concentrate on specific areas that still feel tense.After releasing tension in your shoulders and solar plexus, remain in stillness for a few minutes. Allow the sensations and emotions to integrate.

The “Butterfly Method” is one of the exercises within TRE. It takes around 15-30 minutes.

  • Begin by sitting on the floor with your knees bent, feet flat on the ground, and legs spread apart. Place your hands on your thighs, near your knees.
  • Bounce your legs gently up and down, allowing your thighs to move freely. Your feet should remain in contact with the floor. Imagine your legs moving like butterfly wings.
  • As you continue the bouncing motion, pay attention to any subtle shaking or tremors that may naturally arise in your legs. These tremors may start small and gradually increase in intensity.
  • The key to this exercise is to avoid consciously controlling or forcing the shaking. Instead, let it occur naturally. It’s your body’s way of releasing stored tension and stress.
  • Engage in the Butterfly Method for about 10-15 minutes or until the tremors naturally subside.Know you can end the shaking anytime by stretching your legs.
  • Afterward, lie down and rest for a few minutes. This is a crucial part of the process, allowing your body to integrate the experience.

The Butterfly Method, while it appears simple, it’s essential to approach TRE with care and understanding, as it can bring up intense emotions and sensations. TRE aims to promote healing by providing a safeR and controlled way for the body to release accumulated physical and emotional tension related to traumatic experiences.

A great video Minute 9:50 Exercise 7 shows the Butterfly method. 

https://youtu.be/FeUioDuJjFI?si=Sx3RMA6ABAxbPXd7

In this Video you can see a guided session by David Berceli himself.

https://youtu.be/SdQJg-HwsMQ?si=eKcgS064NPFmRR0Z&t=39 

Releasing tension from your abdomen can be beneficial for reducing stress and promoting relaxation. This exercise helps you bring awareness to your abdominal area and encourages tension release.

  • Begin by finding a quiet and comfortable space where you won’t be disturbed.
  • Lie down on your back on a comfortable surface like a yoga mat or bed.
  • Keep your legs straight and your arms at your sides. Close your eyes if you’re comfortable doing so.
  • Start with deep, diaphragmatic breathing. Inhale slowly through your nose, allowing your abdomen to rise as you fill your lungs. Exhale slowly through your mouth, releasing any tension with each breath.
  • Shift your attention to your abdominal area. Visualize any tension or stress residing in your abdomen as a dark cloud or a tangled ball of energy.
  • Visualize this tension gradually unraveling or dissipating as you continue to breathe deeply. Imagine it becoming lighter and less constricted with every breath.
  • You can enhance this exercise by engaging in a progressive relaxation technique. Begin at your pelvic area and slowly progress upward, focusing on each section of your abdomen. As you reach each section (lower abdomen, mid-abdomen, upper abdomen), imagine releasing tension from that specific area.
  • After working through each section of your abdomen, pause and observe any sensations that arise. You may feel a sense of warmth, lightness, or even emotional relief.
  • If you sense there’s still residual tension, you can repeat the progressive relaxation process or focus on a specific area that feels tense.
  • After releasing tension from your abdomen, lie down in stillness for a few minutes to allow the sensations and emotions to integrate.

The Abdominal Release Exercise is a useful practice for those who carry stress in their abdomen or may experience digestive discomfort due to tension. Like other somatic exercises, it’s essential to engage in this practice with mindfulness and under the guidance of a trained practitioner, especially if strong emotions surface during the process.



Releasing tension in the pelvic area can promote relaxation and alleviate stress. Here’s a guided exercise to help you release tension in your pelvis:

  • Begin by finding a quiet, comfortable space where you can lie down without being disturbed.
  •  Lie on your back on a yoga mat, a comfortable surface, or even your bed.
  • Keep your legs straight and your arms resting at your sides. You can close your eyes if it helps you relax.
  • Start with deep, diaphragmatic breathing. Inhale slowly through your nose, allowing your abdomen to rise as you fill your lungs. Exhale slowly through your mouth, releasing any tension with each breath.
  • Direct your awareness to your pelvic area. Visualize any tension or stress residing in this region. You can imagine this tension as a dark cloud or a knot in your pelvic area.
  • As you continue to breathe deeply, visualize the tension in your pelvis gradually dissolving or unraveling. Picture it becoming lighter and less constricted with each breath.
  • Enhance the exercise by employing a progressive relaxation technique. Begin at your lower pelvis and gradually work your way up, focusing on each section of your pelvic area (lower pelvis, mid-pelvis, upper pelvis). Imagine releasing tension from each specific area.
  • After working through each section of your pelvis, pause and observe any sensations that arise. You may feel a sense of warmth, lightness, or even emotional relief.
  • If you sense there’s still residual tension, you can repeat the progressive relaxation process or concentrate on a specific area that feels tense.
  • After releasing tension in your pelvis, remain in stillness for a few minutes. Allow the sensations and emotions to integrate.

Releasing tension in the pelvic area can help alleviate discomfort and promote a sense of relaxation and well-being. Engage in this exercise with mindfulness, especially if you experience strong emotions during the process. If you have persistent tension or pain in the pelvis, it’s advisable to consult a healthcare professional or somatic therapist.

The psoas muscle is a deep core muscle that plays a significant role in your physical and emotional well-being. Releasing tension in the psoas muscle can be especially beneficial for individuals who experience stress and trauma.

  • Begin by finding a quiet and comfortable space where you won’t be disturbed.
  • Lie down on your back on a comfortable surface, such as a yoga mat or a bed.
  • Keep your legs straight and your arms at your sides. Close your eyes if you’re comfortable doing so.
  • Take a few moments to become aware of any tension or discomfort in your body. Pay special attention to your lower abdomen and pelvic area.
  • Start by taking deep breaths. Inhale slowly through your nose, allowing your abdomen to rise as you fill your lungs. Then exhale slowly through your mouth, releasing any tension with each breath.
  • Now, focus your attention on your psoas muscle. Visualize this deep, core muscle located near your hip flexors. Imagine it as a bundle of tension and stress.
  • Tense your psoas muscle by gently pulling one knee toward your chest. Hold it there for a few seconds, feeling the tension build in the psoas. Then, slowly release the leg, allowing it to return to the floor. Repeat this process with the other leg.
  • After contracting and releasing each leg, take a moment to observe any sensations or emotions that arise. It’s not unusual to feel a sense of release or even emotional reactions.
  • Continue to contract and release each leg as needed to release tension in your psoas muscle. Some individuals may find that they need to repeat the process several times.
  • After you’ve worked with your psoas muscle, lie down in stillness for a few minutes, allowing the sensations and emotions to integrate.

The Psoas Release Exercise is an effective way to target and release deep-seated tension, especially in the psoas muscle. Like other TRE exercises, it’s beneficial to engage in this practice under the guidance of a certified TRE practitioner to ensure that you’re working safely with your body’s natural healing mechanisms and any emotions that may surface during the process.

Managing Distractions

In the fast-paced world we live in, it’s easy to find ourselves constantly in our heads, carried away by thoughts, worries, and external distractions. 

Coming back into the body is an invitation to re-establish that profound connection with ourselves. It’s an opportunity to shift our awareness from the chatter of the mind to the wisdom that resides within our physical being.

One powerful way to achieve this is by using our ‘felt sense’ also described Day 1. 

The felt sense is an exquisite, intuitive awareness of the sensations and emotions that reside within the body. It’s the ability to listen to the whispers of our physical being, to acknowledge the subtle cues it provides. When we tap into our felt sense, we embark on an inner journey, exploring the rich landscape of our sensations.

We discover that our bodies hold a repository of wisdom, a library of emotions, and a language of sensations. This language doesn’t speak in words; it communicates through gentle tugs, fluttering butterflies, warm expanses, or tight knots. It invites us to listen and respond, to engage with our inner world in a profound and meaningful way. It’s like a map what emotion or bodypart want’s some attention. 

Coming back into the body and using the felt sense ( also sometimes called Gut feeling) enables us to navigate our experiences with authenticity and intuition. This practice is a homecoming, a reunion with the part of ourselves that is often overshadowed by the noise of the external world.

So pause, take a breath, and embark on this journey of self-reconnection and, explore the landscapes of our bodies, and return to the state of being truly at home within yourself.

Things that can support: 

  • Create a Dedicated Space: Create a dedicated, quiet, and comfortable space for your somatic practices. This space should be free from distractions, such as noise or clutter. 
  • Silence Mobile Devices: Before starting, silence or put your mobile devices on “Do Not Disturb” mode to prevent notifications from interrupting the practice.
  • Use Earplugs or Noise-Canceling Headphones: If noise from the surrounding environment is a distraction, suggest using earplugs or noise-canceling headphones to block out external sounds. Playing calming background music (without lyrics) or white noise can also help drown out distractions.
  • Visual Focal Points: Use visual focal point to stay focused. This could be a simple object or an image with calming or meditative qualities – keep your eyes gently fixed on this point or close your eyes. 
  • Mindful Breathing: Use your breath as an anchor. When distractions arise, you can always return to focus to your breath. Slow, deep breathing can be calming and help refocus attention.
  • Set an Intention: At the beginning of the somatic practice, set an intention for the session. Revisit your intention if you become distracted, it can help to recenter and focus.
  • Acknowledge and Release: When thoughts or distractions arise,  acknowledge them without judgment and then gently release them. It’s natural for thoughts to come and go during somatic practices.
  • Body Scan: A body scan that brings awareness to different parts of the body, which can help ground us in the present moment.
  • Guided Meditation: Meditation sessions at the beginning can help us arrive in the practice. Using a guided meditation with the calming voice can help staying on track and minimize distractions and thoughts.
  • Practice Regularly: Consistent practice can improve focus over time, making it a routine helps us to stay focused.
  • Journaling: Keeping a journal to jot down distracting thoughts or concerns before or after the practice, can serve as a way to acknowledge and release these thoughts and help set them aside during the practice.
  • Group Practice: To join group somatic practices, can provide a sense of accountability and community that may reduce distractions.
  • Be Patient: Emphasize that somatic practices, like any form of meditation, masturbation require patience and practice. Distractions are normal, and with time, you can become more adept at managing them.

Day 8 – Heart Enrichment Meditation

This practice is designed to deepen your connection with yourself and the world/universe. Spend the next 30 minutes fully immersed in this meditation, allowing yourself to explore and integrate. When you’re ready, open your eyes, carrying the sense of heart enrichment with you through the day. You can also engage in self-touch or gentle caressing if it feels right for you, always maintaining a sense of mindfulness and focus with your felt sense.

Input from the Orgasmic Yoga: Ina Laughing Winds offers some very specific instructions for heart pleasuring. The masturbator should clench the pelvic floor muscles with each breath, visualizing the heart pulling erotic energy up from the genitals. Ina says that by pleasuring our hearts, we become aware of our relationship to everything. Our relationship to other humans, to other animals, to the plant world, the mineral world, the spirit world. In this approach to masturbating, we are making love to the whole world.

You are invited to spend this whole month channeling your sexual arousal into your heart. Let every caress, every stroke celebrate everyone and everything you are connected with. Heart Pleasuring can easily be integrated into other OY, Selflove & pleasure practices.

  • Begin by finding a quiet and comfortable space where you won’t be disturbed for the duration of the practice. Sit or lie down in a relaxed position.
  • Close your eyes and take a few deep breaths to center yourself. Inhale deeply through your nose, allowing your abdomen to rise as you fill your lungs, and exhale slowly through your mouth, releasing any tension.
  • Shift your focus inward and bring your attention to your pelvic region. Imagine a warm, glowing energy residing there.
  • Visualize this energy as a gentle, flowing stream of light or warmth, originating from your genitals and gradually rising up through your body toward your heart. Picture it as a radiant pathway of connection. Use your breath to support this visualization. 
  • As you continue to visualize this energy, bring your awareness to your heart center, located in the middle of your chest. Feel the warmth and intensity of this energy as it arrives in your heart.
  • Now, allow yourself to experience the sensation of emotional and / or spiritual connection within your heart. Imagine this connection expanding, encompassing not only yourself but also the world around you.
  • With each breath, feel the energy from your pelvic region merging with your heart center, creating a profound sense of unity and interconnectedness.
  • As you maintain this focus, let go of any tension or resistance. Embrace the idea that self-pleasure can be a sacred and enriching practice, fostering a deeper connection with your inner self and the universe. 
  • Continue to breathe deeply and slowly, allowing this energy to circulate between your genitals and heart. Feel the sensations in your body and the expanding sense of love and connection.
  • You can also engage in self-touch or gentle caressing if it feels right for you, always maintaining mindfulness.
  • As you near the end of your practice, gradually reduce the intensity of your focus while still maintaining the connection between your heart and genitals.
  • Finally, lie down in stillness for five minutes, integrating the experience and allowing any insights or sensations to settle within you.
  • When you are ready, slowly open your eyes and return to the present moment, carrying the sense of heart enrichment and interconnectedness with you throughout your day.

Sources: 

Ina Laughing Winds – Sexological bodywork pdf page 1 –  Josef Kramer 

ISB – Sexological Bodywork Training

 

Day 8 – Reflection & Journaling

  1. How did practicing the Heart Enrichment Meditation make you feel about the connection between your inner self and the universe/world? Did you experience a deeper sense of interconnectedness?
  2. What insights or sensations did you encounter during the meditation?

The 5 Questions every day:

  • How did I feel physically, emotionally, and mentally during the practice today? You can also describe the position, movement, breath, level of arousal, numb areas, touched areas.
  • Did I encounter any challenges or resistance during the session? What thoughts or emotions came up, and how did I navigate them?
  • What did I discover about my body or sensuality today?
  • How can I integrate the sensations and insights from today’s practice into my daily life?
  • Is there anything specific I’d like to explore or focus on in tomorrow’s self-love practice?

 

Day 7 – Conscious Edging Practice

Edging, often considered a marathon rather than a sprint, is the art of savouring the pleasurable sensations that are felt before the orgasmic threshold ( also called point of no return), and potentially intensify the pleasure as well as the climax that might follow. This practice isn’t just about better sex; it’s a journey of self-discovery. Edging can support the understanding the four stages of arousal (described at the bottom), helping you explore the various sensations and pleasures your body can provide.

In this 45-minute conscious edging practice, you are invited to explore your edges of the orgasmic point of no return. You can see how long you can stay there, and eventually decide if at the end – if available to you – you want to climax, just stay in this orgasmic state, or try out the Big draw as described after the practice. 

Set the Scene 

  • Create a peaceful and intimate environment. Dim the lights, use calming scents like essential oils, and play soothing music.
  • Get into a comfortable position, either sitting or lying down, and take a few deep breaths to center yourself.
  • Set your intention
  • Begin with mindful awareness of your body and its sensations. Close your eyes and focus on your breath. Breathe deeply and slowly, allowing yourself to fully relax.

Start Slowly

  • Begin to touch and explore your body sensually. Start with gentle caresses and soft touches, focusing on the areas that bring you pleasure. Pay close attention to your body’s responses and how it feels as you touch and stimulate yourself.

Edging 

  • As you continue to explore your body,  begin to stimulate yourself to the point where you feel you’re approaching the edge of orgasm but stop just short of reaching it.
  • Experiment with different levels of stimulation, speeds, and pressures. Pay attention to the sensations in your body and the stages of arousal you experience.
  • Repeatedly approach the edge of orgasm and then stop and relax for a few seconds. 
  • Throughout the practice, maintain a focus on your breath. Deep, mindful breathing can help you stay present and in control of your sensations.
  • If you wish you can climax at the end or finish with a big draw – described below. 

Integration & Self-Care 

  • Slowly come to a still and comfortable position. Take a few deep breaths, and as you exhale, let go of any remaining tension. Express gratitude for the time you’ve spent connecting with your body and voice. After 5 minutes open your eyes and bring your awareness back to the present moment.
  • Finish the practice with self-care. This could involve a warm bath, gentle self-massage, or simply lying down and enjoying the sensations in your body.

Big Draw: 

To experience the Big Draw, start during a highly aroused phase, intensifying excitement through deep breaths and vigorous touch. Once prepared, take three deep breaths, inhale powerfully, and hold your breath while engaging your pelvic floor muscles. Alternatively, you can tense your entire body, starting on your anal and pelvic floor muscles extanding it to the whole body – except the head.  If you cant anymore release with the exhale, all the tension and relishing the rising sensations. 

For the Little Big Draw just hold the tension less long and continue for another round of pleasure in these 2 Videos you can see the Big draw demonstrated. https://www.youtube.com/watch?v=uHfb17ouUCU 

https://www.youtube.com/watch?v=dNKcQxRh2CI 

The four stages of arousal: 

The journey of arousal unfolds in four distinct stages, each characterized by unique sensations and physiological changes:

Excitement: This is the starting point, where your body begins to respond to sexual stimulation. You may notice your skin flush, muscles tense, and your heart rate increase. Blood flows rapidly to your genitals, leading to erections in penises or clitoral and vaginal engorgement. The vagina becomes lubricated, and the scrotum tightens. This stage is where the anticipation and initial excitement build.

  • Plateau: In this stage, everything that occurred during the excitement stage intensifies. You feel yourself drawing closer and closer to orgasm. Your body becomes highly aroused, and you may experience a heightened state of pleasure and desire. Your breath might get quicker. This is the stage where you should prepare to either slow down or temporarily stop stimulation for this practice of conscious edging.
  • Orgasm: Also called climax, a series of unvolountairy nerve and muscle responses take place, leading often to feelings of ecstasy and intense pleasure. For those with vaginas, there is increased lubrication and sometimes ejaculation, and those with penises may ejaculate semen. 
  • Resolution: After the orgasm, your body returns to its non-aroused state. Tissues and muscles regain their usual sizes and colors, and your vital signs/ puls normalize. This is also when the refractory period begins, which is a temporary time frame during which you can’t become aroused again. The refractory period can last from a few minutes to a few hours or longer.

Understanding these four stages can help you gain better control over your sexual experiences and arousal, whether you’re practicing edging or simply exploring your own body and desires.

 

Sources: 

ISB – Sexological Bodywork Training

Simon & Dara

https://www.healthline.com/health/healthy-sex/edging-orgasm-control#it’s-worth-a-try 

Day 7 – Reflection & Journaling

  1. After the edging practice, take a moment to reflect on your experience. What did you discover about your body, your desires, and your sensuality during this practice?
  2. What are some specific ways in which embracing your own sensuality and pleasure can positively impact other aspects of your life, such as your self-confidence, relationships, or overall well-being?

The 5 Questions every day:

  • How did I feel physically, emotionally, and mentally during the practice today? You can also describe the position, movement, breath, level of arousal, numb areas, touched areas.
  • Did I encounter any challenges or resistance during the session? What thoughts or emotions came up, and how did I navigate them?
  • What did I discover about my body or sensuality today?
  • How can I integrate the sensations and insights from today’s practice into my daily life?
  • Is there anything specific I’d like to explore or focus on in tomorrow’s self-love practice?

 

Day 6 – Orgasmic Celebration

This practice is centered around acknowledging and embracing your orgasmic potential as a beautiful aspect of self-love and self-discovery. It’s a way to celebrate your sensuality, connect with your body, and experience pleasure in a positive and affirming manner. Speading orgasmic* energy throughout the body is a practice that can enhance overall well-being and sensuality. This energy, often associated with practices like tantra and mindfulness, can promote a deeper connection with your body and increase pleasure in your whole body. 

Here are some ways to spread orgasmic energy in the body:

These are not presented as a strict step-by-step guide but rather as sources of inspiration. Feel free to mix them with what  works best for you. And don’t hesitate to seek support if you encounter any needs or challenges along the way.

Deep Breathing: 

Begin with deep, mindful breathing. Inhale slowly and deeply through your nose, allowing your abdomen to expand. Exhale slowly through your mouth. This practice helps to oxygenate your body and calms the mind.

https://www.youtube.com/watch?v=cEqZthCaMpo 

Grounding: 

 Feel into the bodyparts that touch the ground. Feel a strong connection to the Earth. Imagine energy flowing from the ground up through your feet, grounding you and providing a solid foundation. 

Mindful Touch: 

Slowly explore your body with your hands, paying close attention to sensations and areas that respond to touch. As you touch slowly various parts of your body, imagine sending pleasurable energy to those areas. 

Energy Center Meditation: 

Think of energy centers as points in your body to focus on. Start from the bottom and move up.

  • Begin by directing your attention to the base of your spine (the lowest point).
  • Move upward to your lower abdomen.
  • Continue to the area just below your ribcage.
  • Then, focus on your chest and heart area.
  • Shift to your throat.
  • Lastly, bring your attention to the top of your head.

Imagine a smooth, even flow of energy passing through each of these areas in your body. 

Pelvic Floor Exercises: The pelvic floor is a key area for orgasmic energy. Kegel or the Pelvic Tilt/ Swing exercises ( video & text day 3) can help strengthen this area and increase awareness of your pelvic muscles. This can lead to more intense and controlled orgasms.

Breath Control: Sync your breath with your movements or sensations. As you engage in self-exploration or engage in intimate moments, practice matching your breath to the rhythm of your body. 

Body Mapping: 

Explore your body like a map, taking your time to discover areas that respond to touch. Allow the sensation of pleasure to spread from one area to another as you touch and explore yourself.

Sensual Self-Exploration

Gently massage your body with the intent of spreading pleasurable energy. Use a soft touch, and explore areas that feel particularly sensitive or pleasurable. 

Focus on connecting with your body, rather than reaching a specific outcome. Gently and mindfully explore your own body, paying close attention to sensations, desires, and what feels pleasurable. Discover what arouses and excites you without judgment.

If you feel like it engage in mindfull genital touch. Increase the rythem of your breath and allow yourself to make sounds of pleasure. Cultivate it until you create it.

If you’re comfortable, consider exploring mindful genital touch. Experiment with different techniques, pressures, and rhythms to see what works best for you.

Gradually synchronize your breath with your sensations, and let yourself express sounds of pleasure – try it even if you don’t feel it yet. – Cultivate it until you create it.

Continue until you authentically connect with the sounds and cultivate your own sensual experience.

Focus on the sensations you’re feeling rather than rushing to achieve orgasm**. 

Visualization: 

If you feel aroused and postivily activated pause for a moment and visualize the flow of energy throughout your body. Imagine it moving from the base of your spine and radiating outward to all areas, filling you with pleasure and warmth.

Footnotes: 

*Orgasmic:

“Orgasmic” is an adjective that can be used to describe the qualities or experiences of intense pleasure, excitement, or ecstasy in the context of self-love.

Within a self-love course, “orgasmic” may be used to convey the idea that the journey of self-discovery and self-acceptance can be intensely pleasurable, emotionally satisfying, and deeply fulfilling, similar to the sensations experienced during an orgasm. 

**Orgasm:

It represents the climax of sensations, often achieved through self-exploration and self-acceptance practices.  Achieving orgasm may take time and practice. Some people can climax relatively quickly, while others may require more time and exploration. Be patient with yourself and embrace the journey. It’s a lot about letting go of expectation, shame, judgment. 

Way more important then orgasms is the importance of recognizing and embracing one’s sensuality as an expression of self-care and self-appreciation.

 

Day 6 : 

  1. What are the specific practices or techniques that resonate with me the most for enhancing my sensual experiences and spreading orgasmic energy throughout my body?
  2. What are some specific aspects of my body and the pleasures I experience that  I’m grateful for? 

The 5 Questions every day:

  1. How did I feel physically, emotionally, and mentally during the practice today? You can also describe the position, movement, breath, level of arousal, numb areas, touched areas.
  2. Did I encounter any challenges or resistance during the session? What thoughts or emotions came up, and how did I navigate them?
  3. What did I discover about my body or sensuality today?
  4. How can I integrate the sensations and insights from today’s practice into my daily life?
  5. Is there anything specific I’d like to explore or focus on in tomorrow’s self-love practice?

Day 5 – Mirror Meditation 

 

Source: Joseph Kramer, Ph.D., SexologicalBodywork.com

 

Day 4 – Cherry Picking / Free Style Practice 

Welcome to today’s self-love practice, where we’re diving into the world of free-style movement. Take the elements you genuinely enjoy from your usual self care or masturbation practices and additionally experiment with the movements and touches that call out to you from the list below. Embrace the freedom to move at your own pace, and select just a few of these movements to savor. Let your inner wisdom and felt sense guide you.

Movements Inspiration for Self-Love

Movement is a powerful tool for enhancing your connection with your body and your sensuality. Engaging in conscious movements can help you cultivate sensuality, aliveness and sexual vitality. Here are some movements to explore during your self-love practice.

Somatic Movement:

  • Somatic movements involve slow, deliberate actions that enhance your connection with your body.
  • Try gentle, flowing movements like hip circles, undulating your spine, or exploring dance motions.
  • Move with presence and let your body lead the way.

Pelvic swing:

The pelvic swing ( Beckenboden schaukel ) is an exercise aimed at strengthening the muscles of the pelvic floor and hips, improving pelvic stability and mobility, and promoting body awareness. This exercise is often used in various forms in yoga, Pilates, and other fitness or relaxation routines.

A very good website with Videos ( in English and German): https://www.lilli.ch/en/active_move_sex_pelvic_swing_woman  https://www.lilli.ch/en/pelvic_swing_sex_men 

The pelvic swing, also known as the pelvic tilt, is a movement of the pelvis that can benefit people of all genders. It can enhance sexual satisfaction and improve the experience of arousal of oneself and during sexual activities. Here’s how the pelvic swing works for people with vulvas and people with penises:

For People with Vulvas:

The pelvic swing involves a rhythmic movement of the pelvis, which can be particularly beneficial during vaginal penetration. It promotes better blood circulation in the pelvic area and increases sexual arousal. The movement is simple: your pelvis moves forward and backward, like a swinging motion. It can enhance your sexual arousal during penetration because it facilitates improved blood flow to your genitals. You can practice the pelvic swing in various positions, including standing, lying, sitting, and kneeling.

For People with Penises:

The pelvic swing also benefits people with penises by promoting arousal and increasing sexual pleasure. During sexual activity, it involves a rhythmic forward and backward movement of the pelvis. This movement can help you maintain better control over the depth and rhythm of penetration. By incorporating the pelvic swing, you can dictate the speed and depth of penetration, making the experience more enjoyable for both you and your partner.

General Tips for the Pelvic Swing:

  • While practicing the pelvic swing, imagine a thread pulling your belly button when you inhale, and your lower back when you exhale. This visualization can help guide your movements.
  • Focus on making the movement slow, rhythmic, and fluid to create a swinging motion.
  • Maintain loose, slightly bent knees to ensure flexibility in your upper body.
  • Experiment with different breathing patterns that feel comfortable for you. Exhaling when your pelvis moves forward and inhaling when it moves back is a common approach, but you can explore what works best for you.
  • Relax your head and keep your mouth open to reduce tension in your neck and jaw.
  • Practice the pelvic swing alone to become more comfortable with the movement before introducing it during sexual activity with a partner.
  • The pelvic swing can also be practiced in various positions, such as standing or lying down.
  • By incorporating the pelvic swing into your sexual experiences, you can enhance arousal, increase sexual satisfaction, and enjoy more pleasurable sensations. It’s a versatile technique that can be adapted to suit your preferences and the positions you find most comfortable. It can help release tension in the pelvic area and enhance mobility. This exercise can be integrated into various relaxation routines or used as preparation for other physical activities.

Yoga and Stretching:

  • Incorporate yoga poses and stretching into your practice.
  • These movements can increase flexibility, release physical tension, and promote a deeper connection with your body.
  • Focus on areas like the hips, pelvis, and back, which are often associated with sensuality.

https://www.youtube.com/watch?v=8cdS457IeSo 

Pelvic Floor Exercises:

  • Engage in pelvic floor exercises to increase awareness of your pelvic region.
  • Kegel exercises, for example, can help strengthen this area and enhance sensations during self-love practices. – For individuals experiencing pelvic pain,urinary retention or incontinence, or with people where muscles are already tense or in a state of spasm -Kegel exercises can worsen the problem. 
  • Combine these exercises with deep breathing into the pelvice for a more profound experience. 

Video for Relaxing the Pelvic floor by Therapy in a Nutshell. 

Dance and Free Movement:

  • Dancing and free movement allow you to express your sensuality through motion.
  • Create a playlist of music that resonates with you, and dance freely without inhibition. –  your own ecstatic dance moment. 
  • Let your body’s movements flow naturally, and allow yourself to feel sensual and free.

Self-Massage:

  • Use your hands or massage tools to explore self-massage.
  • Focus on areas like your neck, shoulders, and thighs, and move gradually towards more intimate areas.
  • Massage can increase body awareness and generate pleasurable sensations.

Tantric Practices:

  • Explore tantric practices designed to increase sexual energy and self-love.
  • Techniques such as the microcosmic orbit, energy grounding, and spot massage (prostate or G-spot)  can be integrated into your self-love practice.

Rhythmic Movements:

  • Incorporate rhythmic movements, like rocking or swaying, into your practice. 
  • Rhythmic motion can help you relax, let go of inhibitions, and enhance the flow of sexual energy within your body.

At the beginning of your practice: 

Breathwork:

  • Start with deep, mindful breathwork to connect with your body.
  • Explore conscious breathing techniques to heighten your sensitivity and enhance your overall sense of presence.
  • Deep, rhythmic breaths can be sensual and invigorating, preparing your body for a deeper connection with yourself.

Body Scan:

  • Begin with a body scan to connect with every part of your body.
  • Focus on feeling each area, releasing tension, and promoting relaxation.
  • Let your hands guide you in this process, enhancing your awareness of your physical sensations.

Day 4:  

  1. How did I express myself through movement today? What movements or gestures felt most authentic or surprising during the practice?
  2. Did the free style practice reveal any emotions or thoughts that I hadn’t been consciously aware of before the practice? 

The 5 Questions every day:

  • How did I feel physically, emotionally, and mentally during the practice today? You can also describe the position, movement, breath, level of arousal, numb areas, touched areas.
  • Did I encounter any challenges or resistance during the session? What thoughts or emotions came up, and how did I navigate them?
  • What did I discover about my body or sensuality today?
  • How can I integrate the sensations and insights from today’s practice into my daily life?
  • Is there anything specific I’d like to explore or focus on in tomorrow’s self-love practice?

 

Air Touch:

Air touch involves minimal to no direct contact with the skin. It’s like a gentle breeze passing over the body without any pressure or force. It typically involves using just the palm of the handy or tips of the fingers or another part of the body to almost-not-touch the skin. The sensation of air touch is subtle and ethereal, akin to the sensation of warmth radiating from sunlight. Or it’s like a feather gently grazing the skin.

Exemples: 

  • Feather Sensation: Gently run a soft feather over your skin, enjoying the delicate and barely-there sensations.
  • Breath Awareness: Focus on your own breath, feeling it move through your body and create a subtle touch sensation.
  • Whispering Palm: Take the palm of your hand and let it hover just a hair’s breadth away from your skin’s surface. Move it slowly and gently, like a gentle breeze. The closeness of your palm without direct contact may creates a nearly imperceptible, tingling sensation. 

Water Touch:

Water touch is soft, sensual, and flowing. It involves using a broader part of the hand or body and applying gentle, continuous strokes or caresses. The sensation of water touch is soothing, like a gentle stream flowing over the skin. It creates a feeling of warmth and connection.

Exemples: 

  • Self-Massage: Use your hands to apply a warm, scented body oil and give yourself a sensuous massage, focusing on smooth, flowing motions. Imaging moving energys in your body
  • Warm Bath: Take a relaxing bath, maybe with some bath oil and immerse yourself in the soothing sensations of water enveloping your body.
  • Silk Fabric: Glide a soft silk scarf or fabric gently over your skin, relishing the smooth, caressing feeling.

Earth Touch:

Earth touch involves firmer, grounding pressure. It’s typically achieved through massage techniques, kneading, or pressing into the body’s tissues. The sensation of earth touch is grounding and stabilizing. It’s like the sensation of firm, supportive hands holding and grounding the body. Earth touch is used for therapeutic and nurturing purposes, relieving tension, and promoting relaxation. It’s commonly applied in traditional massage practices.

Exemples: 

  • Deep Self-Massage: Use firmer pressure to knead and massage specific muscle areas that may hold tension.
  • Rolling Massage Ball: Gently roll a soft massage ball over your muscles to release tension and provide grounding sensations.

Fire Touch:

Fire touch is intense, passionate, and often tied to sexual or BDSM practices but it can also just be a hot sexual energy. It’s about using heated sensations to ignite desire and excitement.

Going into scratching, spanking, using a flogger, paddle, or ropes can be pushing boundaries and exploring the edges of pleasure and pain.

For some it heightened erotic experiences, it can make thrill of passion and intensity. You can explore who it is for you when pain, and pleasure intertwine.

Exemples: 

  • Temperature Play: Experiment with hot and cold sensations by using ice cubes and warm oil to arouse and stimuliate your skin.
  • Sensation Toys: Explore the use of sensory play items like a Wartenberg wheel, pointy, scratchy tools or other specialized tools for a more intense, tingling experience like floggers paddles.
  • Erotic Self-Massage: Use your fingertips, with coconut or massage oils, or other erogenous zones to engage in passionate self-touch, focusing on arousal and desire.

Day 3 – Somatic Humming & Sound Practice

Allow your Voice to vibrate

In today’s Practice, we’ll embark on a journey of vocal exploration and gentle movement, aiming to deepen your connection with your body and facilitate the release of tension. Engaging in this practice regularly can help you feel more centered and present in your daily life, nurturing your overall well-being.

Introduction:

  • Find a comfortable space where you won’t be disturbed.
  • Stand, Sit or lie down.
  • Close your eyes and take a few deep breaths to center yourself.
  • Set an intention for this practice.

Vocal Exploration:

  • Begin by taking a few deep breaths to prepare.
  • Hum the vowel sounds “A-E-I-O-U” one after each other, with always taking one breath inbetween. Make it slowly, feeling the vibration in your throat and chest.
  • Experiment with different pitches and volumes for each vowel sound.
  • You can repeat them as often as you want. 
  • Notice who your body respond to eacht sound, what sensations do you notice in your body? 

Pelvic Floor Connection:

  • Place your hands on your lower abdomen, just above your pelvic floor.
  • Take a few deep breaths and connect with your pelvic area.
  • Now, make gentle humming or vowel sounds, feeling the vibrations in your pelvic floor.
  • Allow the sound to become a gentle, soothing presence in your pelvic area.

Exploring the “Vooo” Sound:

  • Take a deep breath and exhale with a long “Vooo” sound (the Sounds like Voodoo just without the doo) , similar to Peter Levine’s Somatic Experiancing* approach. 
  • As you make this sound, allow it to resonate in your chest and abdomen.
  • Focus on the vibrations and sensations in your body as you continue to make 3 “Vooo” sound with taking 2 slow breath in between. 

Movement and Touch:

  • Return to a comfortable seated or lying position and touch yourself however it feel good for you, allowing your breath to guide the movement.
  • Ask yourself how would you like to be touched right now ? Do it for a couple of minutes and ask yourself that Question again. 
  • If you feel like it you can also include your genitals. 
  • Use your hands to gently touch various parts of your body. Feel the texture of your skin, the warmth, and any tension you may notice.
  • Continue to hum or make vowel sounds during your movements, allowing your voice to be a companion in this exploration and focus on the sensations in your body.

Closing and Integration:

  • Slowly come to a still and comfortable position.
  • Take a few deep breaths, and as you exhale, let go of any remaining tension.
  • Express gratitude for the time you’ve spent connecting with your body and voice.
  • Open your eyes and bring your awareness back to the present moment.

*Somatic experiencing, as developed by Peter Levine – autor of many books about trauma, is a powerful approach to  self-awareness that focuses on the sensations and experiences within the body.In SE, its a lot about paying attention to how our bodies physically respond to our emotions. Using sounds like ‘vooo’ can help to relax and release built-up tension. It’s all about working with our body’s feelings to deal with stress or possible trauma.



Day 3: 

  1. What sensations or shifts did I notice within my body while making the sounds? How did these sensations connect with my emotions or thoughts during the practice?
  2. How can I use elements of this practice to manage stress, activation or tension in my daily life?

The 5 Questions every day:

  • How did I feel physically, emotionally, and mentally during the practice today? You can also describe the position, movement, breath, level of arousal, numb areas, touched areas.
  • Did I encounter any challenges or resistance during the session? What thoughts or emotions came up, and how did I navigate them?
  • What did I discover about my body or sensuality today?
  • How can I integrate the sensations and insights from today’s practice into my daily life?
  • Is there anything specific I’d like to explore or focus on in tomorrow’s self-love practice?

 

Day 2 – Sensory Awakening Practice – Reconnect with Your Senses

Welcome to Day 2 – Sensory Awakening journey, where we’ll delve into the world of senses ( smell, touch, taste, hear, see). The suggested times provided are flexible; simply use them as a gentle guide while embracing this experience with curiosity and creativity.

Preparation: 

  • Get a fruit or something to eat. 
  • Some calm music.
  • Make yourself a comfortable space for your practice.

Coming into the Body (3 minutes):

Start by coming into your body by doing a body scan or some movements. You can also play a song that you realy like and dance.

Intention (1 minute) : Pause and set an intention for today’s practice.

Smell (3 minutes):

  • Sit or lie down on a mat or your bed, close your eyes, and take a few deep breaths into your belly to center yourself.
  • Move on to the sense of smell.
  • Inhale deeply and savor the aroma of the fruit, letting it fill your senses.
  • Reflect on the memories or emotions that certain scents may evoke.

Taste (3 minutes):

  • Explore the sense of taste.
  • If you have a piece of fruit, chocolate, or any food nearby, take a small bite.
  • Savor the flavors, textures, and the sensation of chewing.
  • Pay attention to the subtleties of taste and how it affects your mood.
  • Allow pleasure. 

Sight (3 minutes):

  • Shift your focus to the sense of sight.
  • Open your eyes and observe your surroundings.
  • Take a look at your skin, notice the small details, the hair,….
  • Notice what you feel in your body.

Touch (10 minutes):

  • Start by focusing on the sense of touch.
  • Gently rub your palms together and feel the warmth and texture of your skin.
  • Slowly and mindfully touch different parts of your body, including your genitals. 
  • Noticing the sensations. Follow the impulses of your felt sense. 
  • If touching yourself on the Genitals doesnt feel good you can explore all other body parts or touch different textures and temperatures around you, such as fabric, a soft blanket, or even a cool glass of water.
  • Pay close attention to the tactile sensations and how they make you feel.

Sound (4 minutes):

  • Finally, explore the sense of sound.
  • Listen to music, nature sounds, or any audio that resonates with you.
  • Make some sounds if you feel like it. 
  • Allow the sounds to wash over you and immerse yourself in the auditory experience.
  • Pay attention to how sound affects your emotions and inner state.

Integration and Reflection (5 minutes):

  • Close your practice by taking a few deep breaths.
  • Reflect on the sensory journey you’ve just completed.
  • Recognize the power of your senses to connect you with the present moment and deepen your self-awareness.

End:

  • Slowly open your eyes if they were closed. Stretch your body and acknowledge the reawakened awareness of your senses.
  • Carry this newfound sensory awareness with you throughout the day.
 

Day 2  : 

  1. As you explored touch, smell, taste, sight, and sound during the practice, did you notice any sensations or perceptions that surprised you? 
  2. How did reconnecting with your senses during the practice impact your overall state of presence? Where there a lot of distractions ? How did you deal with them? 

The 5 Questions every day:

  • How did I feel physically, emotionally, and mentally during the practice today? You can also describe the position, movement, breath, level of arousal, numb areas, touched areas.
  • Did I encounter any challenges or resistance during the session? What thoughts or emotions came up, and how did I navigate them?
  • What did I discover about my body or sensuality today?
  • How can I integrate the sensations and insights from today’s practice into my daily life?
  • Is there anything specific I’d like to explore or focus on in tomorrow’s self-love practice?

 

Day 1 – Sensual Breath and Body Scan

Begin your 30-day self-love journey by slowly connecting with your body and breathing. In this practice, you’ll take a few moments to focus on your breath, gradually scanning your body to release tension and embrace pleasure. It’s a gentle and nurturing way to start your journey towards self-discovery and self-love. Enjoy this opportunity to unwind and connect with your own sensual presence. 

  • Find a quiet and comfortable space where you won’t be disturbed.
  • Sit or lie down in a relaxed position, close your eyes, and take a few deep breaths into to center yourself.
  • Begin by bringing your awareness to your breath. Notice the sensation of the air entering and leaving your nostrils. Feel the gentle rise and fall of your chest and abdomen with each breath.
  • Slowly, start to deepen your breath. Inhale deeply through your nose, allowing your lungs to fill completely. Exhale slowly through your mouth, releasing any tension or stress with each breath.
  • Use your felt sense* and focus inwards.
  • Now, shift your attention to your body, start at your toes and gradually move your awareness upward. As you focus on each body part, take a moment to feel any sensations or tension present.
  • Pay special attention to areas that may carry tension or stress, such as your shoulders, neck, or jaw. If you notice any tightness, use your breath to release it. Inhale deeply, and as you exhale, imagine the tension melting away.
  • As you continue the body scan, allow yourself to notice any areas of pleasure or relaxation as well. It could be the warmth of your skin, the softness of your hands, or any other sensations that bring you comfort.
  • Take your time with this practice, and remember to stay connected to your breath throughout. Let your breath guide you to release tension and embrace pleasure.
  • When you feel ready, slowly open your eyes and take a moment to savor the sensations you’ve experienced. Know that this practice is a gift to yourself, nurturing your connection to your body and sensuality.
  • Carry this newfound awareness of your body and breath, allowing it to enhance your sense of selflove and well-being.
  • If you feel like it start touching yourself by feeling into body with your felt sense for the remaining duration. 
  • A 5-minute integration following your practice is absolutely essential. It’s like gently waking up from a dreamy state, this short but essential pause allows you to smoothly transition from the deep, embodied experience you just had to your everyday.
  • During these few minutes, you’ll have a chance to reflect on your practice, intention, absorb any insights, and gradually come back to the present moment.

*The “felt sense” is a term often used in somatic and mindfulness practices to describe a deep, intuitive, bodily awareness or sensation.It goes beyond just our physical sensations and includes our emotional and energetic experiences. The felt sense is primarily a bodily sensation. It’s often felt as a physical sensation in the chest, stomach, or other parts of the body. It can manifest as tension, warmth, tingling, or a subtle sense of expansion or contraction. 

Emotions can be a part of the felt sense, such as a sense of calm, unease, relief, or excitement. The felt sense contains valuable information about our inner experiences, needs, and responses, it can guide decision-making, problem-solving, and self-understanding. The felt sense can change and evolve as we engage with it. It may shift in response to new insights, emotional processing, or shifts in our internal state. Practicing mindfulness and somatic awareness can enhance our ability to connect with and interpret the felt sense.

 

Over the next 30 days, we’ll provide you with daily questions to guide your journaling practice.

These 5 Questions will stay the same every day:

  • How did I feel physically, emotionally, and mentally during the practice today? You can also describe the position, movement, breath, level of arousal, numb areas, touched areas.
  • Did I encounter any challenges or resistance during the session? What thoughts or emotions came up, and how did I navigate them?
  • What did I discover about my body or sensuality today?
  • How can I integrate the sensations and insights from today’s practice into my daily life?
  • Is there anything specific I’d like to explore or focus on in tomorrow’s self-love practice?

 

Trainings

About me:

I am Janina Vivianne (she/her) , an intimacy coach, sex educator, and event organizer based currently in Vienna / Europe.

Since 2019, I’ve been creating embodied self-love workshops at festivals and got so many requests to make this a more regular accessible experience.  I started hosting monthly SelfLove Workshops for the Loslassen Verein at Sarfabrik in Vienna.

The practice of self-pleasure has empowered me personally and allowed me to become less dependent.

These 30 days of Self-love aim to provide an easy accessible, and inclusive space for your somatic exploration. I use gender-neutral language and prioritize the needs of intersectionally marginalized individuals. All my workshops offer a sliding scale for pricing and I aim for the locations to be full wheelchair accessibility. This online Journey will be on a Free donation base and the Materials will stay available online. 

My mission is to spread awareness about Safer Spaces, Sex & Body-positivity, and Accountability. I hold workshops on connection, intimacy, self-love, and body positivity, as well as sex-positivity.

I am also the mastermind behind  The Parallel Universe – An Adult Playground Festival – and the Festival of Sensations organized by the Loslasssen Association.

My vision is to create safer spaces where people of all genders, identities, and backgrounds can explore different forms of connections that align with their wishes and boundaries. 

 

More Infos about me 

Into the Depths of Selflove

Read some of this to get a deeper understanding and some Inspiration for your upcoming practice.