self compassion
Your Body After Birth
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Scene — prepare
Rain
6 Hz Theta
Designed for postpartum bodies. Addresses the changed relationship with your body, scar tissue awareness, gentle pelvic floor reconnection, and the emotional complexity of returning to intimacy.
How to use
This session is specifically designed for people who have recently given birth (or are still in their postpartum period, which can last years). It is entirely non-sexual. The pelvic floor engagement is optional and ultra-gentle. Follow your body — if something does not feel right, skip it.
The science
Postpartum pelvic floor recovery varies significantly — research shows full functional recovery can take 6-12 months, and some changes are permanent. Gentle awareness-based pelvic floor exercises (as opposed to aggressive kegels) have been shown to improve recovery outcomes. Scar tissue desensitisation through gentle proximity and warmth promotes healthy remodelling of collagen fibres. The psychological component is equally important: body image dissatisfaction postpartum is associated with delayed return to sexual activity and lower relationship satisfaction.
Tips
- You can do this session clothed — no undressing needed
- If emotions surface, let them flow. Postpartum emotions are complex and valid
- Consider doing this session alongside pelvic floor physiotherapy
- There is no "too late" to start reconnecting with your body
Precautions
- For adults 18+ only
- Wait for medical clearance before any pelvic floor engagement
- If you experience pain, stop and consult your healthcare provider
Session phases
Scene — prepare
Find somewhere quiet and comfortable. Sit or lie down — whatever feels right. Put your phone on silent. You do not need anything for this session except your attention. This time is yours.
Scene — welcome
Welcome to Your Body After Birth. This is a fifteen minute session. Whatever happens is exactly right. There is no goal, no performance, and no wrong way to do this.
Scene — arrive
Close your eyes. Place one hand on your belly. Breathe in through your nose for four counts. Out through your mouth for six. Let your shoulders soften. Let your jaw release. With each exhale, allow a little more weight to settle into the surface beneath you. There is nothing to do. Nowhere to be. Just this breath and the awareness it brings.
Acknowledgment
Your body did something extraordinary. It grew a human being. It opened. It delivered. And now it is adapting — to less sleep, new demands, a changed shape. Before we do anything else, acknowledge this. Place both hands on your belly and say silently: you did something incredible. I see you. I am grateful.
Changed body scan
Gently scan your body from head to toe. Notice what has changed since birth. Your belly may feel different. Your breasts. Your hips. Your pelvic floor. You may notice numbness, sensitivity, soreness, or simply unfamiliarity. Do not judge any of it. You are reintroducing yourself to a body that has been through a transformation.
Gentle pelvic floor awareness
Bring awareness to your pelvic floor. Do not engage it. Just notice. Can you feel it? Is it tired? Is it tight? Is it numb? Whatever you feel is exactly where you should be right now. If you feel ready, try the softest possible engagement — ten per cent effort, like lifting a feather. Then release completely. If it does not feel right, skip this. There is no rush.
Scar awareness
If you have scar tissue — caesarean, perineal, or otherwise — you can gently place your hand near it. Not on it if it is tender. Just near it. Send warmth. This tissue is part of your story. It is not a flaw. It is evidence that you brought life into the world. Breathe. Let warmth and acceptance flow toward this area.
Self-compassion — no timeline
Healing is not linear. There is no six-week checkbox where everything returns to "normal." Your body is finding its new normal — and that is a process that deserves patience, not pressure. Silently say: I will not rush myself. My body will tell me when it is ready for more. I will listen.
Return — what does your body need?
Three breaths. Before you leave this space, ask: what does my body need from me right now? Not what your partner needs. Not what the internet says. What does your body need? Rest? Gentleness? Time? Touch? Listen to the answer. Trust it.