Welcome

Concept of mindful masturbation

Introduction to connecting with your body

Breath & Sound

Breath meditation

Welcome to this guided breath meditation with me, Libby Sheppard at Touch of Happiness. So make sure you're either sitting in a comfortable position or you can be lying down on your back. You can even do this meditation if you're sitting or standing on the train, if you're on your way to work, if you're out walking or perhaps even taking a bath, us. But for now, we'll take a comfortable seated or lying position, letting your eyes gently close, or if you prefer to keep them open, just soften your gaze so you're not focusing on anything in particular. Beginning just to notice your body here, noticing the parts that are in contact with the surface you're sitting or lying on, noticing the weight of your limbs, noticing any sensations on your skin and sensations deeper in your body. And then drawing the awareness to the breath, noticing the rise and fall of your chest, the movement of your body as you inhale and as you exhale. Our intention with this meditation is just to draw awareness to the breath, but also to deepen and slow the breath so you're breathing more fully in your body. I'll invite you to let your inhale move through your nose and your exhale through your mouth. If you can just allow a little softness in your jaw, little bit of relaxation through the jawline. Allow your exhale to be a little bit longer than your inhale. There's no fixed tempo, you need to move at no pattern or count for the breath, just allowing that exhale to extend and be longer than the inhale. So feeling your breath flow down into your body like water being poured into a glass, and the breath flowing down through the throat, down into the lungs, each breath moving a little deeper and deeper into your body, down through the base of your ribs and breathing right down into your belly. With the exhale, you can let go of any tension or tightness that you notice in your body. The exhale allowing your body to unwind, untighten, uncoil. If there's any sound or noise that wants to move from your body, just allow that to flow with the breath out. A gentle sigh or vibration in the chest, the throat letting the inhale drop right down into the base of your spine, down into your genitals. So the inhale fills the bowl of your pelvis flowing down through your bodyg. Just take a couple of breaths here with that inhale expanding your entire body, the exhale letting go of tension and tightness. So now we'll move the attention and begin to allow the inhale to move in through the genitals. So as you inhale, let your attention travel slowly up from your genitals to your heart, as if you're breathing in through a straw that runs up through your spine and the centre of your body, breathing up from your sex, drawing up heat and energy from the base of your body. As you exhale, let the attention flow from your heart up to the crown of your head, so you allow the exhale just to overflow. From that point, just above the crown of your head, So we'll take a few breaths in this way inhaling and lifting up from the sex to the heart exhaling and letting go from the heart to the crown of the head. And just noticing any thoughts that come and go from your mind, always gently drawing the awareness back to the breath, cheque in with your body. Notice anywhere that you're holding tension or tightness and letting those areas relax and release with each exhale. Noticing any movements, vibrations, any sensations in your body, allowing the inhale to expand those sensations through your body and letting the breath flow continuously. No pause at the top, no pause at the bottom. You might notice some softening in your body, a softening in your belly, chest, a sense of opening in your pelvis and your genitals. You might notice some areas of quietness or numbness, whatever is moving or present in your body, just giving space for it to be felt, nothing to do, nothing to control, just allowing the breath to flow. So we'll begin to gently close this meditation, allowing your breath to move now from the tip of your nose to the crown of your head, with the inhale, letting the exhale drop down through your body and out through your sex. That same long, deep exhale flowing down through your body, just drawing your breath and your energy back down into the bowl of your pelvis, down into the base of your spine. And to bring us back into a balanced space, just gently letting your breath and awareness drop all the way down through your thighs, down through your legs, and dropping your awareness right down into the soles of your feet. If you're sitting, just feeling the connection through the feet, down into the ground, if you're lying on your back, maybe just drawing your knees up and connecting your feet with the floor. If your eyes are closed, you can gently allow them to open. If your eyes have been open through the meditation, just gently drawing them back to a point of focus. You might like to take a couple of moments after this meditation is finished, just to move your body very gently and slowly. I'd encourage you not to rush or dash off to do anything too quickly. Just give yourself a little space, little time to notice how your body feels. As I said at the beginning of the recording, you can do this practise whilst walking, whilst standing on the escalators, at the tube station, whilst doing the washing up, or as part of your mindful masturbation routine. Whenever there is an opportunity to gently connect with your body, draw your awareness to your breath, let the thought slow little and connect with this sense of the breath moving up from the sex, up from the base of the body, allowing sensation energy and awareness to spread throughout your entire body.

Movement

Touch

Reflection work

Introduction to body awareness

Activating the body

Body awareness meditation

Welcome to this simple body scan meditation. This practise will help you to bring your awareness into your physical and emotional body, rather than your attention being constantly grabbed and pulled away by external stimuli. It's a practise to increase your ability to pay attention to the moment to moment sensations of your body. In a moment, you'll let your attention move through your body, part by part, guided by the sound of my voice. The invitation is to simply observe and feel, rather than responding with thoughts of good sensation or bad sensation and all the distractions those judgments can trigger. So we'll begin either by sitting in a comfortable position so that your spine, your torso and your core are relaxed, or you can do this meditation lying down. You might like to have your knees raised or resting on a cushion to take any tension out of your core. So begin just by noticing any busy thoughts, noticing the activity of your chattering mind. There might be a lot of thoughts going on, a lot of noise and distraction in your mind. Just let your attention be there for a few moments. There's nothing you have to try and ignore or push away. And then begin to move your attention, taking it to your breath. You don't need to change or control your breathing in any way, just observing and noticing the inhale and the exhale. Feeling the way that your breath creates movement in your body. Just giving yourself a few moments here to really settle. Then you're going to send your attention, that internal focus, down into your feet, down into your heels, your toes and the soles of your feet. You might like to give your toes a little wiggle if that helps to direct your attention. And just notice what the sensations are here. Observing what you can feel in your feet, then moving your attention, consciously choosing to place it in your lower legs, your calves, shins, the space between your ankle and your knee. Again, just letting your attention really focus here. What kinds of sensations are there? What are you aware of in this part of your body? Moving your awareness up into your thighs, the space between your knee and your hip. You can observe any differences in sensation between the left and the right thigh. Notice perhaps if your thighs feel far away from you or close to you. Just letting your attention focus here now, moving the awareness into your pelvis, the base of your spine, the pubic bone and your genitals. Just letting your attention and awareness focus in your pelvis. You may find that it's very easy to keep your attention here, or you might find that it's quite difficult and there are distractions. Just observing any sensations that are there. Maybe there's a lot of sensation, maybe there's very little. Bringing your awareness into your belly, your lower back, the space between your hips and the base of your ribs. There's nothing to change or fix. Just tuning in to what you can feel in this part of your body right now. Notice what's happening with your breath. Notice any distractions that tear your attention away. Taking the focus up into your ribs, your shoulder blades, chest, your breasts, the space around your heart. Noticing, feeling any sensations, movements, stillness. You may find with different parts of your body that there is an emotional response. Tears, laughter, frustration, anxiety. All these and more are welcome. Do not feel you have to limit or restrain anything. Allow yourself to feel whatever is there. Now, sending your attention down into your hands, your fingers, your palms. Again, you may want to give them a little wiggle or stretch if that helps you to direct your attention. Noticing and feeling the sensations here. Do your hands feel small, large? Do they feel heavy or light? Just being present to whatever is there. Letting your attention move up through your forearms. The space between your wrist and your elbow. Moving your attention into your upper arms. The space between your elbow and your shoulder. Just tuning in to whether the left feels different from the right. Perhaps the sensations are loud, perhaps they are very subtle and quiet. Bringing your attention into your shoulders and your neck, your throat. Noticing what happens with your breathing, with any distractions in your mind. Noticing if it's easy or difficult to keep your attention here. If there are any reactions of good or bad to the sensations, then bringing your attention into your jaw, your mouth, the muscles and bones of your face. Letting your attention move into your forehead and then all the way up to the crown of your head, the very top of your skull. And let your attention spread down through your whole body. Your whole body. Now, just taking a little snapshot, kind of polaroid of how your body feels. Your level of awareness in your physical and emotional body right now. To close the practise, take a few long deep breaths inhaling through your nose and letting the exhale sigh out through your mouth. From here, please do move gently and slowly, taking your time to move on with your self pleasure practise or into the rest of your day.

Exploring touch & pressure

Reflection work

Introduction to genital connection

Vulva awareness meditation

Penis awareness meditation

Connecting the genitals and heart

Speed of touch

Introduction to genital anatomy

Genital mapping

Vulva mapping

Penis mapping

Varying positions

Introduction to genital massage

Vulva massages I

Penis massages I

Reflection work

Introduction to giving and receiving

Touching or being touch

Activating body for pleasure

Vulva massages II

Penis massages II

Introduction to masturbation practices

Introduction to abdominal massage

Abdominal massage practice

Vulva massages III

Penis massages III

Masturbation in front of a mirror

Reflection work

Introduction to sensuality & seduction

Breast massage for all

Mutual masturbation