Extra Resources

Trauma Release Exercise Video

Radical Self Care List

1.   Meditate everyday for at least 10 minutes.

2.   Take time to be in nature at least once a week. If you can, be barefoot on the earth (even if it’s in your back yard).

3.   Take a sabbatical from your electronic life: Turn off your phone, computer and TV.

4.   Forgive yourself: Set yourself free from the chains you’ve encased yourself in. If you are regretting a bad decision, wish you’d done something differently or simply have a habit of giving yourself a hard time, forgive yourself for everything you’ve done that you wish you hadn’t. You’re human, we all make mistakes and the key is to learn from them and move on

5.   Get a massage, body scrub, facial or book yourself into a spa for a day or weekend: Treat yourself to what you deserve.

6.   Live in the present moment: Training your mind to stay present rather than staying stuck on the never ending conveyor belt thinking about the past, you are able to experience and enjoy where you are in every moment, the NOW, which is all you ever have.

7.   Do a juice cleanse every three months- 4 times a year. Eat clean and green. Dumping the toxic junk and reducing or eliminating your consumption of animal products while loading up on glorious life-sustaining enzyme-packed plant foods tells your body that you respect it and love it and I guarantee it will love you right back.

8.   Maintain pelvic balance and wellness through routine yoni massage.

9.   Read a good book, write in your journal, spend some time alone.

10. Make/Take Spiritual Bath:

  • Fill a bowl with water. Gather some leaves or flowers, especially those plants that you are drawn to. As you gather the plant material, say a prayer asking in your own way for divine assistance. One at a time, place a flower petal or leaf into the water.
  • After gathering, look at the beauty you created in this bowl. Notice the way each petal or leaf brings a color or shape to the water just as your pelvic wounds and other experiences have touched and shaped your pelvic bowl.
  • Using your hands, squeeze the plant material into the water while saying a prayer. Ask for the healing, protection, or blessings that is needed.
  • Dip your fingers into the water and moisten the skin over your womb, blessing your pelvic bowl. Bless any other areas of your body that are calling to you. Take a moment for silence. Using your wet fingertips, splash the air around your body (like a bird taking a bath) to clear your energy field. Imagine this blessing extending out all the way around you to brighten all the energy that radiates from or comes into your center, touching others in your circle as well.
  • Sprinkle this water around your home, clarifyting the energy of each room. Sprinkle family members and pets if you feel inclined.
  • Pour this plant water onto the ground, giving thanks for the potential of regeneration present in your body, just as is held within the earth.

11. Get Inspired and Go for the Joy! Do what you LOVE. Make a list of all the things you love to do including things or activities you have been wanting to do for a while and MAKE TIME for them. Do one of those things everyday!

12. Ask for Support and Express Your Needs. Are you piling your plate too high? Are you feeling burdened and heavy with responsibilities and general overwhelm? Remember to seek support, guidance, and ask for assistance. Don’t self isolate and don’t keep your needs to yourself. Who and what are the trustworthy support systems in your life? Call upon them, invite them in, anchor with them. Seek the abundance of support available to you and your life, but don’t go at things alone and martyr yourself. If you don’t feel like you have the support that you need, it may be time to call in a new team of resources. Find a trustworthy therapist, coach, counselor or mentor to get the process started. Seek answers and solutions.

13. Healthy Boundaries. Pay close attention to your boundaries.

14. Get Embodied. Move your body and get embodied. Whether it’s walking, running, a ride on your bike or a stroll through the woods, move your body. Dance, stretch and do yoga. Move the prana in the body and get your system energized.

15. Pause, listen to your body and allow yourself to receive. 

* Consider self care to be your part time job—or full time job! Nourish yourself daily and always be moving towards greater nourishment for your self and your life. Take baby steps or leaps, but remember that what you do today will provide sustainable nourishment and well being for your future days. Your steps really add up!

Yoni Mapping


Maintainance of creation. It releases egg and sends it to the womb. Ovaries contain all of a woman’s potential creative seeds.

         -Left Ovary- draws energy from the feminine aspect of the body. It is a source of inspiration and replenishment for the creative cycle. Receives energy inward.

         -Right Ovary-puts energy outward and gives form and expression to the creative cycle. The ovaries provide balance to these two different energies in the body and the pelvic bowl. Personal inspiration and vibrant expression.


The uterus contains the cycle of transformation just like tides move in and out with the pull of the moon. The uterus has a blood tide. The lining thickens, swells and then thins in a rhythmic pattern. During the buildup of the lining, the uterus energetically and physically gestates a woman’s creations. When it sheds, it’s time for rest and refocus before another creative cycle. Within every season, we have birth and death cycles when new energy enters and old energy is released.


The vagina is open to receive or release as necessary to revitalize the female body. When a women is fertile and open to receive new inspiration, her vagina muscles soften and lubrication increases. Also, muscles soften to release uterine lining. When a woman is integrating what she has received or building her uterine lining the muscles are more engaged and vagina drier.

Yoni Map

IMPORTANCE: A pelvic map provides the information necessary to correct pelvic muscle imbalances. It illustrates the tension patterns in your pelvic bowl, which comes from the way that you inhabit your body.


You will need a piece of paper, a pen and a supported position  that allows you access your vagina.

In doing the exercise, you may discover areas of pain or tension as well as a new appreciation of your internal space. You may even be surprised by what you notice (without any particular agenda) exploring your body with a curious and open awareness. Do not be concerned if you are unsure of what you may be feeling. Over time, when you have become more familiar with your internal landscape, it may be easier to note changes. Lack of an aware connection with your pelvic blow makes it difficult for some women to feel much at first and that connection and your feeling can improve with practice .

1.    Draw a palm-sized circle on your paper to represent the circular, muscular pelvic floor.

2.    Draw an X inside the circle to divide it into four quadrants for mapping

  • Upper anterior near your urethral opening
  •  Lower posterior near your rectal opening
  • Right quadrant
  • Left quadrant

3.    Insert the index finger of one hand into your vagina about one inch, and begin to touch your pelvic muscles near your urethral opening, or the top of your pelvic space. Use gentle touch in this region because just above our ureteral opening is your urethra (tube connecting to the bladder , and it is easily irritated).

4.    Begin to feel for areas of tension or pain in your pelvic muscles, these are just like the painful knots found in tight neck or shoulder muscles. Move from the top of your pelvic floor in a clockwise direction. With your other hand, map your findings on to the piece of paper A small x notes an area of tension, and a big X notes an area of pain. Rate any painful points on a scale of 1 to 10, with 10 as the worst pain. Use an O to indicate areas of decreased sensation.

5.    Continue mapping until you have covered the entire circle of your pelvic musculature, touching your internal pelvic muscles point by point by moving around your vagina.



Releasing chronic muscle tension, reducing your overall stress, and teaching the body how to clear tension even in the presence of stress will significantly enhance the long-term health of your pelvic muscles and organs. Our vagina and the energy we hold there is so important. Learning to clear the tension in your root allows you to change the structure and holding patterns of your pelvic bowl so they better support your creative center. By working with your root tension points on a regular basis, you may also identify sources of chronic root stress or other blocks to your energy flow. Also by doing this, you become more aware of your sacred feminine center and become more sensitized.

Once you have the awareness of the points and areas that hold tension, pain or decreased sensation, from doing your pelvic map, you can begin to massage, using your index finger or thumb these areas to release the musculature.

The first few times, just become familiar with the sensations of your internal pelvis. Try to touch and notice rather than attempt to change the areas of tension in your pelvic bowl.

Use gentle pressure and pay attention to the response of your body. You are establishing a loving relationship with your body and learning how to communicate with your sacred feminine center. With hands-on massage you are soothing your body and bodies respond to touch. Respectful and loving touch can change and enrich your root patterns which will support your body in realigning with core balance as its norm.

Always finish your massage and give thanks for the root of your body.


Below are the three mediations that we did on our calls: