All Practices Copy

Daily Practices

3 Min Morning Connection & Body Gratitude

Start every day with playing one song while you are still in bed and awaken your body and connect to yourself for a minimum 3 minutes. (If you share a bed with someone please use headphones, do it in silence or jump out on the couch if you have to) Touch yourself, stretch your body, stroke yourself and connect to your body. Touch your heart, your breasts, your face and awaken every single body part. How does your body want to be touched today? Squeeze, tickle, be gentle or tap to wake up and connect. Honour yourself and feel into how you want to touch yourself. Place one hand on your heart and cup your pussy/yoni with the other hand if that feels right. Love yourself, love your body, be thankful and think about all the good things your body is going to take you through today. Feel how your heart is beating for you, feel how your lungs are breathing and maybe you can feel pulsing energy coming from your sex centre. Hold yourself with gratitude and say a few beautiful words to yourself that you will remember all day.

I FEEL – Journaling practice

In the morning or at any time during the day/evening set a timer for 3 minutes, grab a pen and paper and write: I feel….. Allow whatever that is alive in you that day to come out through your fingers. Again, no judgment or nothing to get right her.

3 min Embodied Intuitive Movement

At some stage during the day, could be the same time every day to make it a habit if that works best for you or when it feels right. (Perfect as a break during work/study to drop into your feminine energy)

Ask your body or feel into your body.

How does my body want to move right now?

Put on a song and let your body move as it wants to move.

Maybe you know and can choose a song that suits the movement or maybe you need to put on a song first and just allow yourself and your body to move.

It’s not coregrapy dancing, it’s not a performance; it’s dancing/moving to let your body express itself.

Close your eyes and let your body lead! (This is tricky and will get easier with time and some days are easier than others)

Try to not think about what to do or how to move next.

Maybe you want to shake, move like a caveman or like a fairy.

It can be sensual and a lot of self touch, allowing yourself to feel desire in your body.

It can be jumping around like a child or if you were at a rock concert, headbanging?

It can be primal and maybe you want to go down on your knees.

It can be feminine and maybe you just want to sway and hold yourself.

Move your hips if that feels right. (We store so much trauma and tension in our hips)

Maybe you want to shake a little bit. (Super powerful to move energy and release tension in your body. We will talk more about this next week)

Soften, allow your body to soften and guide you.

Relax your jaw, let your stomach go, soften…

Remind yourself that no one is watching and this is you showing your body that you trust your body enough to allow it to guide you.

See if you can get out of your head and into your body.

Maybe you need to whisper that it is safe for you to move your body.

(Practice makes perfect, be gentle with yourself. No judgment)

Allow sounds if you want to move more energy inside you.

Open! Open your heart, your throat, your chest, open for life and open for pleasure.

This is an opportunity to learn to listen to your body and ask what your body wants and needs.

Please don’t limit yourself to one song if you have time. Maybe you just dropped into your body towards the end of the song. Maybe you need 10 minutes? Maybe one day you don’t drop into your body at all and that’s fine. If you do one day maybe stay with it a bit longer. This practice is for you.

Allow feelings to rise.

Allow tension to leave your body.

Allow what you experience in this course to integrate in your body.

Feel yourself!

With gratitude for your beautiful body and everything it is capable of.

Celebrate your beautiful body and everything that is possible in your life because of you body.

Week 1

Mirror Soul Gazing Meditation 3 Minutes (10 minutes in total)

What you need: Mirror, quite space alone, your beautiful self.

When: This is a “easy”, quick and beautiful practice but it can be quite emotional as well as we are not used to gaze into our own soul and fully allow ourselves to be seen by ourselves. So I don’t recommend that you do this straight after you come home from work or after you just finished an intense phone call with someone. I recommend first thing in the morning, after you have had a shower and spent some time with yourself and been touching yourself, at night when you are relaxed or at any time when you feel you can give yourself the loving presence you deserve for 3 minutes. (If your mind is super busy feel free to put on a song and move, dance or shake for a few minutes before to bring yourself into your body)

Why: It can boost self kindness, self compassion, self love, strengthen yourself and allow yourself to feel seen and held by yourself. It can be quite an intimate experience and a beautiful way to allow yourself to come back to you. You might feel nothing or you might feel that emotions arise in you. Remember to allow your emotions, celebrate them and embrace them. Allow whatever you are experiencing and approach it with curiosity. This practice can help you learn more about yourself and your inner thoughts. You might be aware of what you are saying, feeling or thinking about yourself or how you see yourself. Your mirror won’t let you lie so emotions that you might have pushed down can arise. Celebrate that as you are peeling a layer of stuck energy in your body.

How:

Find a quiet space.

Get comfortable on a chair or on the floor.

Set your timer 5 minutes

Close your eyes and take a few deep breaths for a minute. (Inhale slowly, hold for a second, exhale slowly and let out a sound)

Breathe normally, notice if there is any tension in your body and allow those body parts to relax and relax your whole body as much as you can for a minute.

Open your eyes and look into the mirror. Soul gaze with yourself until the timer goes off and if your mind starts to wander away from yourself focus on your breath.

Allow whatever you are feeling to come up. Allow yourself to be seen.

Look into your soul with loving kindness, curiosity, compassion, love. Soften!

Look at yourself and “say” I love you with your eyes. Soften your face.

What is the message in your eyes? What is the message from your soul at this moment? What is she longing for?

If you are starting to focus on your flaws, things you don’t like about yourself or have a critical monkey mind going off. Focusing on one thing at the time, look yourself into the eyes, take a deep breath and visualize yourself dissolving that dislike with every breath and move that limiting belief out of your body.

You might cry, crying is beautiful. It’s a sign of safety, a sign of feeling, a sign of being alive. Allow your tears to fall, don’t wipe them off your face. There is a healing and releasing effect from allowing your tears to flow down your face without being breaked.

You might feel nothing, hear nothing or see nothing.

It might be easy peasy or uncomfortable.

Notice and reflect afterwards for a few minutes, journal if you want: How was this practice for you? What did you feel? Why was it uncomfortable? Did you notice any change in your physical body along the way? (Relaxed more, tensed more, could you see your emotions leaving your physical body?) Share with your own words what you are feeling.

Celebrate yourself for doing this practice! Yay! Ask yourself and your body what do I need now after the practice? Tea? Journaling? Dance? Walk? Hug? (You can hug yourself too) Gym? Self pleasure? Dinner? Call a friend and share about your experience or feel free to share in the facebook group. I would love to hear what came up for you.

You might want to come back and do this practice a few times and you might feel that you need more time next time to really drop into the practice and your body.

I know many people do this for 10 minutes daily as a self love practice and mindfulness practice daily so if this was a beautiful experience for you feel free to do it as often as your body is callin for it.

Remember:

Everyone makes mistakes.

Everyone has flaws.

You are perfect.

Your body is perfect.

You are enough.

You are loved.

You are here to be you, exactly as you are.

Be kind to yourself.

Be gentle to yourself.

Love yourself.

Full Body, Body Image Mirror Scan ( Around 20 minutes)

What you need: Full Body mirror, alone time, your beautiful self.

When: Whenever (This might take more than 20 minutes so allow yourself the time it requires)

Why: To become aware of the body parts you are struggling with so you can love them a little bit extra and reframe the way you think, feel and talk about them and start to appreciate yourself and your body as whole. Awareness is the key!

How:

Grab a pen and a notebook or a paper.

Get naked in front of a full body mirror. (If this is not possible for you to stay in your underwear) I highly recommend that you do this practice naked to move yourself forward towards feeling comfortable and confident in your own skin.

Have a first good look at yourself and admire yourself. Give yourself some compliments, what can you see and feel that you love? What are your favourite parts? What makes you unique?

Start scanning your body from the top to your toes. One body part at the time. Start with your hair, head, eyes, face, nose…. All the main body parts and include other things like skin, marks, stretch marks etc. Every body part you struggle with, dislike or hate I want you to write down in your notebook or on the paper. As you are scanning your body I want you to also look and see or if you are feeling that you are carrying tension anywhere in your body. Sometimes we can’t remember experiences but our body carries trauma in certain body parts.

Sit down and reframe what you think and feel about the body parts that you are struggling with.

Write 3 things you are grateful for about each and every body part. If you can’t come up with 3 things about every body part, come back to this practice later or another day when you do know. If you still can’t find 3 things please reach out in the group or to me and I can guide you.

Reflect about why you don’t like those body parts. See if you can remember an experience or memory when someone said something or when you saw something that changed the way you think and feel about yourself.

Ask yourself if you really need to hold onto those limiting beliefs? Are they true? Are they yours?

Start loving those body parts you have been struggling with a little bit more.

Touch them extra in your morning practice.

Scrub them with love in the shower.

Let your part/lover/next partner love them a little bit extra.

Give them some love every time you walk past a mirror.

Remind yourself about the things you are grateful for.

Remind yourself that you are unique.

Celebrate yourself for doing this practice! One step forward towards feeling more comfortable and learning to love yourself, all parts of you. I am proud of you.

Feel free to share about your experience in the facebook group if you want to.

Week 2

Forgiveness letter to your own body (20 minutes + )

What you need: Pen, papers/journal and a quiet space.

When: Schedule time for this practice and set aside more than 20 minutes if you can. It might not take that long but you want some time before to drop into your heart and you don’t want to rush out straight afterwards.

Why: By being more forgiving in life towards yourself you can create miracles and learn to love and accept yourself as whole. A forgiveness letter is a powerful way to remove emotional burden and it can improve both your physical and mental health. Forgiveness in general has many benefits like: strengthened immune system, lower cortisol, reduced pain, better sleep, improvements with anxiety, depression and self esteem. Writing a forgiveness letter to your body can be really healing and help you forgive yourself and let go of things from the past. It can also help you keep yourself accountable in how you choose to treat, love and respect your body in the future. Write to experience freedom, to release tension in your body, to experience self love, to let go of the past, feel more inner peace or improved body image. This is your practice.

How:

Find a quiet space.

Bring a pen and a few papers or your journal. (Highly recommend to do this with pen and paper)

Get out of your head and into your body. Move/dance for 5-10 minutes, meditate or practice some deep breathing. Touch your body, touch your heart and allow yourself to sink into your body and let go of your day. (Maybe the morning would be the best time for you if your head is full after a long working day?)

Get comfortable where you are sitting. Set the space with a candle or something that signals that this is a self care practice.

Turn your phone on silence and tell the people in your house that you are going to XYZ (Watch a lecture online, meditate, write an important letter and need some time undisturbed)

Sit down, put a hand on your heart for a little bit and start writing when you feel ready.

This is your letter and you write this exactly as you want. There is no right or wrong way to write, what to write, what to not write or how long it should be.

My invitation is:

Start with Dear Body/ To my beautiful body/…..

Write as if you are writing to a friend with love and compassion.

Write from “I” I am sorry, I understand now, I will, I promise…

Take your time and really let out everything that you have been holding onto.

Don’t write to justify bad behaviour or shame yourself.

Write from your heart, from love, self compassion and your honest self.

Truly forgive yourself for what you have said, done or haven’t done. For what you didn’t have the strength, courage, information, or education in the past to do/treat/honour your body that you will try to do from this day and forward.

Remember no one will ever see this letter so don’t worry about grammar, making it correct or anything. Write unfiltered, raw, authentic and real.

Example

(This is just an example in dot form and I’m sure you all can find a few that will inspire the start to your letter. Please write it more as a letter and not just make a list of things like down under. This is just an example to get you started)

Dear Body,

I am so sorry that I haven’t given you the love, respect and care that you truly deserve.

I am sorry for all the things I have said to you and how I neglected your needs when you were screaming for rest/food/love/a break.

I’m sorry that I called you fat/skinny/ulgy.

I’m sorry that I let others peoples opinion become my reality and that I have hated you.

I’m sorry that I haven’t nurtured you in the way you deserve because it was more important to look good or to fit in.

I’m sorry that I have abused you with not enough sleep, alcohol, food, excess exercise, long nights of study/work.

I’m sorry I didn’t have the courage to say/scream stop when I wanted them to stop.

I’m sorry I didn’t have the strength to speak up at work when they spoke over you.

I’m sorry that I wasn’t strong enough to reach out for help when you needed help.

I’m sorry that I haven’t seen how beautiful you are and have compared you to others in the past.

I am sorry for pushing you and having unrealistic goals or ideals.

I’m sorry that I have abandoned my pussy and that I have shamed her and said mean things to her.

I’m sorry that I haven’t given you the touch and pleasure you deserve or hugged you when you really needed to be held.

I’m sorry that I’ve promised you change so many times but couldn’t stick to the commitment.

I’m sorry that I have been selfish and didn’t listen to you or your needs and that my ego took over sometimes.

I understand that you have been weak at times because you needed rest.

I understand that you have been tired and absolutely exhausted at times. I’m sorry.

I understand that you have kept your heart closed because you are afraid to get hurt.

I am so proud of you for everything you have been through and for how strong you are today.

I’m proud of you for changing, growing and allowing me to love and accept you fully today.

I am proud of you for keeping your heart open even when you are hurting.

I am proud of you for giving to others even those moments you had nothing to give.

I love you, just as you are and you are enough.

I love you, my strong body and how you allow me to surf every morning and go to the gym.

I love you and how damn sexy you look in that black dress I just bought.

I love how your heart is beating strong in me every day and allow me to watch every sunrise. I love you, my beautiful body and how you can give me so much pleasure.

I love you because you allow me to hug the people I love, take me to places and write love notes.

From this moment and forward I will….

Embrace

Listen to you

Learning to understand

Honour you and your needs

Give you the rest you need

Touch you and give you the pleasure you are longing for

Not let other people’s opinions stop me from loving you.

Speak up and say NO.

Express when someone crosses a boundary.

Stay away from

I will try my best and please forgive me if I fail sometimes. I am only human and I will really try my best to give you the love you deserve. I’m sorry for what I have done in the past but I know better now and will treat you as your deserve to be treated.

I love you,

XXXXX

Allow whatever you are feeling to come up and out of you. Allow yourself and your body to be seen, heard and understood. Be honest. Release it and forgive yourself. You might be surprised by what might come when you start writing.

Move: I highly recommend that you put on a couple of songs and move after you have written the letter. Embody what you are feeling and have released. Let your body move as it wants to move. Maybe it feels really light and wants to move like a ballerina, maybe she wants to move really sensually, maybe she just wants to sway and be held, maybe she wants to jump and sing and rock n’ roll. Feel her and allow her to release all that tension and pain from the past. Allow it to leave your physical body.

Celebrate yourself for doing this practice! Yay! Ask yourself and your body what do I need now after the practice? Tea? Journaling? Dance? Walk? Hug? Pet Cuddles?

Remember:

Everyone makes mistakes.

Everyone has flaws.

You are perfect.

Your body is perfect.

You are enough.

You are loved.

You are here to be you, exactly as you are.

Be kind to yourself.

Be gentle to yourself.

Love yourself.

Pussy Empowerment Gazing (12 minutes )

What you need: Your beautiful self, a mirror/hand mirror and a quiet space.

When: Schedule time for this practice and set aside 10-15 minutes.

Why: Getting comfortable looking at your own pussy and used to your own pussy can help you with: Body confidence, self esteem, body image, self love, being more present during sex, intensify orgasm, experience orgasm, surrender in the bedroom, receiving more pleasure, feeling more pleasure, painful sex, speaking up in life and in the bedroom, happiness, stronger intuition…. And so much more. This is the key practice pretty much every sex coach/educator/proffesional give their female clients.

How:

Ask yourself when you want to do it and what you need first to feel safe. Maybe shower? Maybe first thing in the morning? Maybe after a dance?

Find a quiet, private space.

Set the space if you want. Lit a candle, music, incense.

Grab a journal and a pen as well if you feel for journaling afterwards.

Turn your phone on silent and tell the people you live with that you don’t want to be disturb. Feeling safe is the key in this practice.

Ask yourself what you need right now to be more comfortable or safe.

When you are ready, set a timer to 10 minutes.

And gaze with your pussy/yoni/vulva until the alarm goes off.

Come back to a relaxing position and if you want you can put your clothes back on first and then sit for a minute with one hand on your heart and one over your womb/lower stomach/pussy.

My invention is

Start with just exploring her with your eyes. What do you notice?

Thank her for everything you are grateful for and love about her.

You can ask her for forgiveness, maybe for not giving her the attention and love she deserves.

Again come back to appreciation and gratitude. What are you thankful for?

Tell her that you love her, that she is beautiful, that she is perfect as she is and that you will listen to her more, that she is safe.

Notice what’s going on in your head and body.

What are you feeling/thinking?

Be gentle with yourself and remember that awareness is the first step to change and transformation.

You might want to come back and do this practice a few times and you might feel that you need more time next time to really drop into the practice and your body.

Week 3

Breast massage (10 minutes )

What you need: Your beautiful self and massage oil/coconut oil.

When: At any time when you feel that you can give yourself 10 minutes of loving presence.

Why:

Massaging your breasts and nipples balance your hormones!

To be able to connect to your sexuality your heart needs to be open.

To connect to your heart, your breasts, your body and soul.

Activate your heart chakra.

Breast massage can increase self love.

Lead to improved circulation.

Can be a stress relief.

Can flush out toxins.

Relieve tension

Activate and awaken nerve endings that can make your breast super orgasmic

Increase blood flow.

Awaken your nipples.

Release oxytocin that is the love hormone.

(Some can even experience orgasm from breast stimulation)

How:

Ask yourself when you want to do it and what you need first to feel safe and more comfortable?

I invite you to move, dance, shake before to get out of your head and into your body.

Grab your oil.

Find a quiet, private space. (It’s powerful to do this in front of a mirror)

Set the space if you want. Lit a candle, music, incense.

Grab a journal and a pen as well if you feel for journaling afterwards.

Turn your phone on silent and tell the people you live with that you don’t want to be disturb. Feeling safe is the key in this practice.

Take off your clothes on your upper body.

When you are ready set a timer to 10 minutes.

Start with massaging your neck and your shoulder for a minute to relax and drop into your body.

(You can do one breast at a time or do them both together one movement at a time)

Start massaging your breast with your palms in a circular motion starting from the nipple and move outwards.

Massage them down on the outside and up on the inside.

Massage them and push them apart and massage them from the outside and push them together.

Use two fingers under your breast to massage the skin where your bra/sport top/bikini normally sits to relieve tensions.

Do what feels good and feel right for you.

Mix between using both hands to massage one breast at a time at times if you decide to massage both at the same time.

Make this a sensual practice.

Touch yourself in a way that feels good.

Honour your breasts and your heart.

Visualise how you release tension and stagnant energy.

Visualise your heart opening and receiving pleasure and self love.

Nourish your breasts.

Feel free to extend the practice if you feel that you want more time after the alarm goes off.

Notice and reflect afterwards for a few minutes, journal if you want: How was this practice for you? What is your relationship to your breasts? What did you feel? Why was it uncomfortable? Did you notice any change in your physical body along the way? (Relaxed more, tensed more, could you see your emotions leaving your physical body?) Share with your own words what you are feeling.

Celebrate yourself for doing this practice! Yay! Ask yourself and your body what do I need right now after the practice? Tea? More journaling? Dance? Walk? Hug? (You can hug yourself too) Gym? Self pleasure? Dinner? Call a friend and share about your experience or feel free to share in the facebook group. I would love to hear what came up for you.

I highly recommend that you do this practice regularly. Make it a habit in the shower for a few minutes, in the morning or before self pleasure. Invite your partner/lover to touch your breasts more if you would like that and touch your own breasts a few times throughout the day and just love yourself a little bit more.

Life force activation & embodied self love connection (40 minutes. See week 3 for video demo and playlist)

Short version: 5 minutes shakti shaking, 5 minutes movement/dancing, 3 minute breathing, 3 minute of mindfulness with a hand on your heart and a hand on your womb, 14 minute self pleasure. (Invitation is minimum 7 minutes of touch without touching your genitals)

Long version: 15 minute Shakti shake/dance/, 10 minute breathework, a few minutes of mindfulness and 30 minute self pleasure (Minimum 7 minutes of touch without touching your genitals)

What you need: Your beautiful self, music and maybe massage oil/coconut oil/lube.

When: When you can dedicate yourself minimum 30 minutes of undisturbed loving presence. I would guess you have to schedule this practice? ?

Why:

Shakti shaking/Moving/breathing can help with (Shakti is the feminine energy)

Helping you loosen up.

Move stagnant energy in your body.

Release tension and stored emotions.

Activate life force energy.

Help you get out of your head.

Bring your awareness inwards.

Helps with concentration.

Enhance sexual energy.

Awaken your creative energy.

Mental clarity.

Self pleasure can lead to

Increase self love and body esteem.

Helps you connect to your body.

Boost immune system.

Stress relief.

Pleasure and potentially orgasm.

Releases feel good hormones.

Improved body awareness.

Increased gratitude for your body.

Appreciation and connection to your pussy/yoni/vulva.

How:

Ask yourself when you want to do it and what you need first to feel safe and more comfortable?

Grab your oil/coconut oil/lube and put it next to where you are going to be.

Find a quiet, private space.

Set the space if you want. Lit a candle or incense.

Choose two to three songs for the dance.

Grab a journal and a pen as well if you feel for journaling afterwards.

Turn your phone on silent and tell the people you live with that you don’t want to be disturb. Feeling safe is the key in this practice, again ask yourself what you can do to feel more safe and comfortable right now?

Sit down and put one hand on your heart, one on your womb and set your intention for this practice.

Start the shakti shake and shake your body for 5 minutes to the music. Shake your legs, arms, body and hands. Move your hips and rock them back and forth. Shake your whole body and allow sounds to come out of you. Feel how your whole body becomes alive.

After 5 minutes of shaking (Please continue if you feel that there are things coming up and that you have more tension to release and move out of your body) start your intuitive movement and let your body move as it wants for 5 minutes. Let your body lead.

Set a timer to 3 minutes and do 3 minutes of mindful breathing.

Set a timer and sit in silence for 3 minutes with a hand on your heart and one on your womb and just notice what you are feeling in your body. Allow your emotions to come up and approach everything with curiosity.

Move over to where you are going to do the self touch practice.

Set a timer again if you want to 7 minutes and start touching your whole body. (Highly recommended that you do this naked or at least in your underwear so you get to connect to your skin. Start touching yourself in the same way as in your morning practice.

Move over to more sensual touch. Make love to your whole body.

Touch your whole body like you would like a lover to touch you.

Stroke your face very sensually, your inner thighs, your stomach and everywhere.

Tease yourself.

Touch around the genitalia area.

Maybe grab, pull, tap, squeeze, tickle, stroke gently, use your nails.

Again, make love to yourself.

After 7 minutes if it feels right you can start self pleasuring your pussy/yoni/vulva.

Check in with you/her first so it’s a yes. (Today might not be the day and if it’s not just stay with touching your whole body or hold yourself.

Put one hand on your heart again and one hand cupping her.

Feel the heat from your hand over her.

You can spread your fingers and put the middle fingers between your lips and just rest it there.

Visualise sensing love from your heart and down your finger to your pussy.

Breathe energy through your body, arm and finger into your pussy.

Hold there for a bit and what are you noticing?

When you are ready allow yourself to follow pleasure and let your body guide you how to touch yourself and your pussy.

Explore her, touch her with curiosity, touch her with tenderness and love.

Explore new ways and areas and see if you can find new ways to touch yourself that brings you pleasure.

Massage the lips, spread them apart, pull them a bit and activate all the nerve endings.

Notice what you are feeling, thinking and experiencing.

Is she starting to get wet? Is she starting to get swollen?

Explore the area between the clitoris and the entrance.

Explore touching your clitoris in different ways. (Rubbing, tapping, sliding fingers/hands over, circles, faster, slower, up or down. What do you actually like?)

You might stay with external touch or she might invite you to go inside.

Ask her first.

Notice how it feels when you ask her if she is ready to be penetrated?

Can you feel sensations? Tingles? How does she almost create a magnetic feeling ready to suck in your finger?

Remember if she is a maybe she is a NO. You might need more time with external touch and come back later or you might need to come back to her another day.

If you are going inside.

Slowly, slowly insert your finger and just rest it there for a minute.

What are you feeling?

Follow pleasure and allow your body to guide you how to touch yourself and your pussy.

Feel free to keep going as long as you want. (How often has your body been this activated? Maybe take your time and make the most of it)

Finish the practice how it feels most right for you.

I invite one hand on your heart and one cupping your pussy.

Maybe 2 hands on your heart or two hands on your pussy?

Maybe you want to hold yourself and hug yourself?

Thank yourself and thank your body.

Thank your pussy/yoni/vulva.

Breathe in gratitude.

Feel love, gratitude and life force energy spreading all around in your body.

Breathe love into your heart.

Feel how love is spreading all over your body.

Smile and wiggle your body.

Celebrate yourself.

Visualise your intention for the course.

Visualise yourself where you want to be in the future.

Visualise yourself how you want to be in the future.

Feel her, feel that version of you in your body.

See her, feel her in your heart.

She is you.

She is you now.

It can be really powerful afterwards to look at yourself in the mirror and send some extra love to yourself. Sway in front of the mirror and say: I love and accept you exactly as you are.

Do I have to write that I highly recommend that you do this practice regularly?

Fuck yes!!!!

I am celebrating you Queeeeeen for taking the time and making love to yourself. You are worthy of pleasure and you deserve to be turned on by life!

****Disclaimer and health warning****

Health warning: rapid breathing can lead to Hyper-ventilation.

Like any dietary, wellness, fitness and health programs, if you have ANY underlying health concerns, are pregnant, diabetic heart and lung concerns, check with your GP, specialist or other consultant before you do any breathing, shaking or dancing. They can advise you, how to adapt and slowly build on any fitness program, from walking, yoga, gym and other activities.

Week 4

Overcoming fear of rejection practice

Watch ted talk 100 days of rejection here https://www.youtube.com/watch?v=-vZXgApsPCQ&t=365s

Go out and ask for things you most likely will get a NO when you ask.

Decide what to ask for and who to ask.

Reflect:

What is the worst thing that can happen if you get a NO?

What is the best thing that can happen if you get a YES?

What will change in your life if you get a NO?

What will change in your life if you get a YES?

How does it feel before you are going to ask in your body?

Where is there resistance?

What does your monkey mind telling you?

How does it feel straight after you asked?

How did it feel getting a NO?

How did it feel 5 minutes after getting a NO?

How did it feel the next day after getting a NO?

Tests

Do the following tests for better understanding about yourself. (You can find other maybe better tests about the both topics online if you don’t like those two)

Love languages test https://www.5lovelanguages.com/

Attachment style test https://www.attachmentproject.com/

Embodied manifestation and sex magic

When you are manifesting your dreams and goals either you are doing it during self pleasure, sex or when you are doing your affirmations, looking at your vision board, reading your bucket list or meditate you can do this practice.

Visualise your goal or dream.

Feel it in your body.

See yourself being there.

Say to yourself I am….

I have…

Feel it in every bone in your body.

Let the feeling of having it, feeling it or being there fill your heart with so much love and gratitude.

Feel how your heart expands.

In that moment when you have reached your goal, have what you wanted to attract or are where you want to be in your journey.

What are you seeing? Really see that in front of you.

What are you hearing? Hear that right now.

What can you smell at that moment? Smell that now.

What can you taste? Taste that in your mouth now, make it real.

What can you feel? What are you wearing? What are you touching? What can you feel in your body? Feel that now.

Parts of your brain don’t know the difference between reality or what you are visualising.

If you do this during sex or self pleasure as a sex magic ritual.

Set your intention before you start.

Forget about it.

As you are experiencing a lot of pleasure in your body or getting close to orgasm.

Think/feel/be your intention or what you are calling it.

Experience it as you already have it, as you already are it or already are there.

Include all the 5 senses.

Feel, see, hear, smell, taste.

Say it out loud as you are having an orgasm.

I am married, I have a baby, I am financial free, I have a successful podcast, I am the winner of:, I am with my soulmate, I am XYZ

Allow the waves of sexual energy and life force flow through you as you are feeling that you are already there.

Go out and live your life as it’s already yours.

As you already have it.

As you are already there.

Remember the more you truly believe that you deserve it, that you are worthy and that it is coming the more likely and faster it will manifest.

Week 5

De-Armouring practice 45 minutes

De-armouring-guide-1-Oct-1 Download

Bonus/Optional – Judgment Practice

Bring awareness to how often you judge yourself or others throughout the day/week.

Open a new note/document in your phone. Every time you are judging someone or yourself write that down when you catch yourself. This is a practice to bring awareness to how often and how much we judge ourselves and others. By bringing awareness to it, we can challenge it and stop. Write down your judgment without judging yourself for judging. (Jesus!!) But also reflect if what you are judging is your truth. Some will be and others will not be aligned with what you actually think, believe or feel. When you realise how much you judge others it’s easier to bring awareness to how much you judge yourself and break free from that so you can move forward in life towards your goals and dreams. Your self judgment is holding you back.

Judgment of others:

Woman in Coles – How she was dressed

Man in the park – Didn’t pick up the dog poop

Girl at the networking event – Said she was an expert at age of 22

My friend – dating a guy without a job

My mum – haven’t cleaned the kitchen

Judgment of myself

In the gym – shouldn’t wear this jumper with my shoes

On a date – he will think I’m boring wearing pants

At work – I’m not good enough for this task

Home – I shouldn’t be eating this if I want my partner to be attracted to me.

Have a look at the end of the day or week and see how much you are judging without even thinking about it.

Remember awareness is the key to transformation

Week 6

2 letters to self <3 30 minutes

What you need: Your beautiful self and pen and paper/letter and one envelope.

When: At any time when you feel that you can give yourself 20 minutes of loving presence.

Why: To keep yourself amenable on your self love and empowerment journey to move yourself towards your goals and dreams.

How:

I invite you to move, dance, shake before to get out of your head and into your body.

Set the space if you want. Lit a candle, music, incense.

Turn your phone on silent and tell the people you live with that you don’t want to be disturb.

Letter 1 Commitment

Be realistic but also commit to yourself and your journey. Reflect how much time, love, energy, money etc you spend on other people? How will you commit to your self love and sensual empowerment journey? What practices will you keep doing? How often? Which one will you come back to? Once a month? Once a week? Most days? How will you honour your body, voice and pleasure? What did you learn in this course that you will continue to do or what are you not going to do anymore or tolerate? Sign the document and kiss it! You are worthy!

Letter 2 Thank you (To be opened in 6 months time 18/04/22)

Write a thank you letter to yourself, your body and your soul that you will pop into an envelope, glue together and open in 6 months time before we are getting together again for a 6 month post program workshop. Imagine what you will tell yourself in 6 months time when you are looking back.

Example: Thank you XXX I am so so proud of you. I am impressed/happy that you invested in yourself and signed up to a sensual empowerment program and showed up in the program and continued to show up for yourself for the rest of the year and all the way until today. Thank you for speaking your truth, listening to your body and treating yourself well. Thank you for giving yourself rest, allowing yourself pleasure and finally letting go of those old friends who gave you anxiety……

You get it. Whatever is true to you, whatever you want to write. You might want to write about what you want to keep doing from 6 months forward as well. Add reminders of what you have learned, what you know right now, what you are feeling right now or what’s alive in you. We have learned so much and I’m sure there will be a few things you will forget so you can add a few reminders to yourself that you will receive in 6 months time.

The rest of this year and in 2022 I want you to remember that you are perfect and that your voice matters. I want you to nourish your body and relax your stomach and allow yourself to feel. I want you to know that you are safe, you are safe to feel everything and safe to receive pleasure. You are allowed to fuck up and when you do, try to learn from your actions without beating yourself up as a person. Remember to listen to your intuition and when you see any red flags in any area of your life, don’t entertain that energy…..

You know what is alive in you and what you are going to work on in the next 6 months.

This is your letter. What do you think your future self will want/need to hear?

Imagine opening this letter in 6 months time and feel wow, I am so proud of myself. I love myself and I have so much gratitude for what I have done the last 6 months to love myself a bit more and live MY LIFE to MY lives full potential.

Glue the envelope together. Write something beautiful on the envelope and place it somewhere safe. Pop an alarm/reminder/calendar note in your phone/computer today to remind yourself to open your letter on the 18/04/2022.

Self touch – Mirror (10 minutes minimum)

What you need: Your beautiful self and a mirror.

When: Schedule time for this practice and set aside a minimum 10 minutes ( I highly recommend 20 minutes and do a bit of shaking/dancing/moving before).

Why: This can be with or without self pleasure of your pussy/genitalia area. Clothes can stay on or off. Touching yourself in front of a mirror can teach your body that it is safe to receive touch, that it is ok to receive touch from yourself and to program your body that the pleasure is yours.

If you want to get the most out of this practice I invite you to self pleasure in front of the mirror by touching your pussy. Getting comfortable looking/touching your own pussy and used to your own pussy can help you with: Body confidence, self esteem, body image, self love, being more present during sex, intensify orgasm, experience orgasm, surrender in the bedroom, receiving more pleasure, feeling more pleasure, painful sex, speaking up in life and in the bedroom, happiness, stronger intuition…. And so much more.

How:

Ask yourself when you want to do it and what you need first to feel safe.

Highly recommend to dance/move/shake before to get out of your head and into your body.

Find a quiet, private space.

Set the space if you want. Lit a candle, music, incense.

Grab a journal and a pen as well if you feel like journaling afterwards.

Turn your phone on silent and tell the people you live with that you don’t want to be disturb.

Ask yourself what you need right now to be more comfortable or safe.

When you are ready, set a timer to 10 minutes. (Minimum 10 minutes and if you want to get the most out of this practice and choose to self pleasure in front of the mirror I highly recommend to go for a bit longer)

Take off your clothes if you want or keep the clothes on. (More powerful naked)

Start touching yourself.

Maybe just hold yourself first, stroke your face gently, touch your body with curiosity.

Look into your own eyes as you do so, gaze into your own soul.

Explore with touch and listen to your body.

Ask your body what kind of touch it craves.

Notice what you are feeling/thinking as you are touching yourself and watching yourself do so.

Touch your breasts, your heart.

Your whole body.

Maybe you want to move your hips, sit, go on all four, allow your body to lead.

Whisper affirmations to yourself that feel right for you.

I am safe, My body, My pleasure, I am worthy of pleasure, I deserve touch, I love myself, I love my body, thank you body, I am safe to receive pleasure, I am sexy.

Continue with self pleasure and touch your pussy and you know by now to explore the whole pussy to experience more pleasure.

Again allow yourself to feel desire, to be turned on, to admire yourself, your body, to enjoy the naughtiness, or that you are just really fucking hot. Feel desire rise, feel the pleasure intensify, breathe pleasure up in your body, to your heart.

Watch yourself and feel your power.

Feel how you are taking your power back

My body, My pleasure, My orgasms.

My pussy, My Pleasure.

Give yourself permission.

Notice if there are any negative thoughts or shame trying to sneak in and release that.

“Hello ego my old friend” thank you for trying to stop me from stepping into my true power as a woman and claiming my pleasure but I don’t need you. Bye!

Claim your sexuality,

Awaken your sensuality

Move, breathe, sound!

Allow pleasure to rise!

Feel your life force energy

Feel how your vibration and magnetism awakens!

Admire yourself.

Spend a minimum 10 minutes of self touch in front of the mirror.

Listen to your body. Maybe this practice wants to move you to dancing/moving or onward to the bedroom for more self pleasure?

When you are done, hold yourself. Maybe sway a bit.

Place a hand on your heart and one over your womb.

Whisper more affirmations to yourself as you are looking at yourself in the mirror.

Whatever is alive in you…..

I love and accept you exactly as you are.

I am so proud of you.

Thank you.

My invention is

Be gentle with yourself and remember that awareness is the first step to change and transformation. If this is uncomfortable, allow yourself to sit in the unknown. Allow the feelings to rise. Is there any gold in the discomfort? What is rising within you? What is the resistance? Whose words or messages are you hearing/feeling? Where is the resistance in your body? What or where are the blockages? Bring it to the surface and turn up the volume. What’s there? Approach with curiosity. Sit with it, feel it and let it go if it’s not yours to hold onto.