Find a comfortable, private position. Somewhere you won't be interrupted. This practice works with sexual sensation and pleasure — a genuine, important part of being human, and a part rarely addressed honestly in rehabilitation resources. There's no shame in working with this. There's no goal you have to reach.
This practice is for solo work — single-person attention, embodied awareness. It doesn't assume any particular anatomy, gender, orientation, or relationship configuration. Bring whatever body and identity you have.
If at any point a part of this practice feels uncomfortable or wrong, stop. Try a different practice, or come back another day.
The Three Phases
This practice uses three different ways of working with your mind. Each one does something different for your brain and body. They flow into each other — each part helps the next part work better.
The Ideal Being
A figure appears in front of you. It might be Jesus. It might be the version of you who feels strong and whole. It might be a being made of light. Whoever feels right — knowing this practice is about pleasure and sensation, choose a figure who can hold that work without judgement.
This figure has a body that feels — sensation moves through them freely, pleasure is welcome, sexuality is woven through them rather than separate from the rest. You watch them at first. Then they step into you, and you become them.
Becoming a figure who welcomes their own embodied sensation is itself an intervention. The brain treats imagined embodied experience as data — and that data can quietly reshape the relationship between you and your own body.
The Pathway of Pleasure
You follow the pathway down from the brain — where pleasure is generated as much as in the body — through the spinal cord, to the sacral level. From there, out through nerves to the genitals, the inner thighs, the deep pelvic floor.
You bring breath into that whole region. Not searching for sensation. Not performing arousal. Just listening. Whatever is there, whatever you feel or don't feel, is what's there. The body's honesty.
The script reframes pleasure as a quality of attention, not an event. This shift opens the practice to a much wider range of experience than the cultural script of arousal-and-climax usually allows — and matches what many people with SCI report as more accessible.
"Anterior view of female pelvis; internal organs and innervation - no labels" by Ron Slagter, Marco DeRuiter and O. Paul Gobée, LUMC, via AnatomyTOOL, licence CC BY-NC-SA.
Breath and Light
You return to the breath. The warm light pooled in the pelvic centre during the practice stays there as you settle. The work is held, then released into the rest of your day.
This phase happens at the start (creating the calm state imagery needs) and at the end (allowing the practice to consolidate before you return to ordinary attention).
The practice continues beyond the formal session — pleasure and sensation are more available in the soft, drifting moments of the day, and especially in the receptive states around sleep.
The audio narration uses a voice clone trained on recordings of my own voice. This is a deliberate choice — it lets me maintain consistent pacing across all five practices and lets the library grow without scheduling fresh recording sessions for each new exercise.
The words are mine. The script is mine. The breath rhythm is mine. The voice is recognisably mine. Only the literal breath sounds are synthesised.
If this feels wrong to you — if hearing AI-generated audio interrupts the practice rather than supporting it — the full written script is available below. Many people find reading the script to themselves works just as well, or better.
The Full Script
The audio above uses a shorter, condensed version of this script. The full text below — with all four phases — is here if you'd like the complete version, to read alongside the audio or use on its own.
Read the full script
Opening · Breath and Light · 3 minutes
Find a position that feels comfortable and private. Somewhere you won't be interrupted. This practice works with sexual sensation and pleasure. It's a genuine part of being human. There's no shame in working with this. There's no goal you have to reach.
Take a slow breath in through your nose, and let it out through your mouth. Again. Slower. Let your breathing find its own rhythm.
Bring attention to the top of your head. The crown. Just above it, a soft point of light — felt, not pictured.
Each breath, the light moves slowly downward. Through the crown, the throat, the chest, the heart, past the navel, into the pelvic bowl. Settling, warm and golden, in the deep centre of you. Patient. Alive.
Phase One · The Ideal Being · 3 minutes
A figure begins to form in front of you. Whoever this figure is for you — knowing this practice is about pleasure and sensation, choose a figure who can hold that work without judgement.
This figure has a body that feels. Sensation moves through them freely. Pleasure is welcome. Sexuality is woven through them, not separate. You watch them — they sit quietly, breathing softly, with warmth in their pelvic centre. The sensation is information and pleasure both.
The figure moves toward you. Steps into you. You aren't watching anymore — you are them. Their capacity for sensation is yours. Their embodied pleasure is yours. You feel from inside the warmth in the pelvic centre. Not chasing. Not performing. Just being a body that can feel.
Phase Two · The Pathway · 3 minutes
Now we move closer in. Begin at the brain — the parts that process pleasure are there, alive, always. Pleasure is generated by the brain as much as by the body. Follow the line down through the spinal cord to the sacral level — where genital sensation lives.
There are nerves leaving the spinal cord here. Branching outward. Reaching the genitals — whatever your body looks like. Reaching the inner thighs. The perineum. The deep pelvic floor.
Gently — bring awareness to that whole region. Just listening. Whatever you feel or don't feel is what's there. Bring breath into the space. With each in-breath, the warmth grows. With each out-breath, it spreads outward. Pleasure as a quality of attention, not an event. Whatever sensations arise — warmth, tingling, pulsing, or quiet — welcome them without judgement. Feel the whole circuit, brain to body and back.
Closing · Breath and Light · 3 minutes
Return to the breath. The light is still in the pelvic bowl. The work is settling in. The pathways you traced are real.
Your body moves through natural rhythms all day. About every 90 minutes, your mind drifts. These moments are also when sensation becomes more available. Return for a breath or two to the warmth in the pelvic centre.
At night, drifting toward sleep, the practice is especially potent. A few breaths of pelvic warmth as you fall asleep carries the work into your dreams. The same is true when you first wake.
Take one more slow breath in. Let it out. Notice the room. Your body is yours. Your sensation is yours. The practice continues. Thank you.
When to Practise
Once a day is good if you wish — three to five times a week is the dose used in studies that produced measurable results. But the formal session isn't the only time the practice happens. Three other moments are also potent — and the body is often more receptive in them.
When your mind drifts
Every 90 minutes or so, your mind softens. These moments are also when sensation becomes more available. Return for a breath or two to the warmth in the pelvic centre. The aliveness. The welcome.
As you drift off
The minutes before sleep are when your mind is most open. A few breaths of pelvic warmth as you fall asleep carries the work into your dreams. The body continues its work while you sleep.
First thing
That quiet minute before you reach for anything. A few breaths. The pelvic centre. The light. Welcome to your body.
This protocol draws on peer-reviewed research in motor imagery, mirror neuron activation, and ultradian receptivity, integrated with contemplative visualisation traditions older than any of the science.
Each element has scientific support on its own. The integration — these three phases in this order, as a unified practice — is my own synthesis and has not been clinically tested.
This is not a treatment. It is not a substitute for medical care or rehabilitation. It is a practice, offered freely. Some people will find it helpful. Some will not.