Pleasures, hormones and body connection.

This practice is good to do alone or with a partner. It’s ideal, for example, to take a moment before falling asleep in bed, when it’s already time to turn off your mind.

Allowing ourselves a moment to come to the centre within ourselves allows us to be more fully present for our partner. Practising alone, you can keep all that energy of pleasure to yourself.

It is perfectly normal to feel different emotions when you enter a session. Resistance, anticipation, anger, joy, sadness or elation – whatever you feel, allow yourself to express it, because allowing yourself to feel emotions releases hormones in the body that can be enjoyed through this practice.

If you feel that your thoughts are not stopping, then know that this is also normal, because the brain is like a muscle that gradually increases its capacity with consistent meditation.

As you lie on your back and listen to the instructions, you can immediately start breathing with your mouth open, the soles of your feet on the floor or on the bed, your knees up, your heels hip-width apart and your eyes closed.

• Breathing in, the mouth is relaxed and open, as if to say lazily the letter A. The muscles of the jaw are connected to the pelvis, so it’s easier to relax the hips when the jaw is relaxed.
• Breathe deeply but softly through an open mouth so that there is no pause between inhaling and exhaling. You can also breathe through your nose, but it’s easier to check that your jaw is relaxed through your mouth, and you can also get more oxygen into your body.
• In order to get deeply in touch with your pleasures, it is important that you do the relaxation part properly.
• If you feel the urge to move your body before you are instructed to do so, do it very slowly. Slower than you breathe.
• When you touch yourself, do it slowly and gently.
• When playing with touches, make sure that you keep breathing.
• Be sure to allow yourself to make a noise! Especially if it’s difficult for you, because then going through resistance will have a particularly positive effect on you. As soon as you feel your mind start to wander, bring yourself back to the sensations of your body with an “AAHhhhhh” sound.
• By visualising the suggested movements, you contribute to the depth of your experience.