Sit in a comfy cross-legged position on the floor in a private, quiet area. If necessary, sit on a pillow and lean back into a sturdy piece of furniture for more support.
Play meditative or empowering music (optional).
Close your eyes and deepen your breath.
Place your right hand in between your legs, cupping your vulva, just below your pubic bone. Place your left hand over your right hand to create more support and the ability to press in for more or less pressure.
As you press your hands onto your vulva, ROCK your torso back and forth. Adjust the pressure of your hands until you feel your genitals start to awaken, especially your clitoral structure.
Next, alter your position so your feet meet in the center as your legs butterfly out to the side. As you cup your vulva, flap your legs up and down to create a flapping butterfly movement that rocks your body.
The repeated rocking motion will help you sink into a meditative place, deepening your connection with your body. Do this for 60 seconds for up to 10 minutes.
You can also experiment with keeping yours legs and torso still as you move your pelvic floor in small circles while your hands are still placed over your vulva. Move in one direction and then reverse. This can be added to create heightened sensation and/or to move your body to the beat of any music that you might be playing.
If you are inspired to dance or stretch during this routine, please do! Just periodically bring your hands back to your vulva to reconnect with the rocking motion of your torso and/or legs while you indulge in deep, elongated breaths.
This Butterfly Lotus Lift is inspired by the teachings of Pamela Madsen at her Back to the Body Retreat. When we did it at the retreat, it was with a partner, leaning back to back.
I adapted the Lotus Lift Meditation and gave it my Pleasure Muse stamp of approval by adding in my own butterfly spin based on how my body likes to move —incorporating music, movement and optional dance at the end. Listen to your body and adjust the movements as you need.