Pelvic Floor Grounding - Guided Meditation Script

If you’ve been feeling disconnected from your body—or just craving a few minutes of calm—this simple pelvic floor meditation is for you.

Whether you’re navigating pregnancy, postpartum recovery, or simply tuning into your core and pelvic floor, this guided practice is designed to help you feel grounded, supported, and more at home in your body.

You can listen to the full audio meditation here, or scroll down to read through the practice on your own time.

Why Focus on the Pelvic Floor?

Your pelvic floor is more than just a group of muscles—it’s a foundation of your core system, supporting your organs, posture, and breath. When we reconnect with it through breath and awareness, we not only build physical strength, but also create space for calm, confidence, and healing.

This short grounding meditation invites you to soften, breathe, and reconnect.

The Practice: Pelvic Floor Grounding Meditation

Hello, friends. Welcome to today's guided meditation for pelvic floor grounding. I'm so glad you're taking a few minutes to tune into your body today.

Whether you're lying down, sitting on a cushion, or even relaxing in bed, just get into a position where you feel supported. There's no perfect posture here—just comfort and presence.

Once you're ready, close your eyes or soften your gaze.

Take a breath in through your nose… and let it go out through your mouth.

Let’s do that again.

Inhale… and exhale.
Let each exhale feel like a soft release.

Inhale… and exhale.

As you continue to breathe, bring your attention to the space between your sitting bones.

This is where your pelvic floor lives—the base of your core. A powerful set of muscles that supports your organs, maintains posture, and responds to your breath.

There’s no need to squeeze or brace. Just bring awareness.

As you inhale, imagine your breath gently expanding into your ribs, your belly, your low back—and all the way down to your pelvic floor.

Feel a gentle stretching sensation, almost like a blooming flower… or an opening umbrella.

As you exhale, notice the soft return—not a forceful contraction, just a quiet gathering back in.

You might imagine your pelvic floor as a scarf stretched between four points: your tailbone, your sit bones on either side, and your pubic bone in front—creating a soft, pillowy diamond.

As you inhale, the scarf softens outward.

As you exhale, it draws lightly up, as if someone gently pinched the center and lifted.

Notice those bony landmarks—the tailbone, the sit bones, the pubic bone—subtly moving apart with each inhale, creating space…
and gathering back together with each exhale.

Let your breath be your guide.
Expanding… and releasing.
Inhale… and exhale.

If your mind wanders, that’s okay. Just gently bring your attention back to your breath, and to the space beneath you.

Now, imagine the base of your pelvis connected to the earth beneath you—whether it’s the floor, a bed, or a cushion.

Feel the weight of your body resting, safely held.

Picture soft roots extending down from your pelvis, anchoring you.

With each exhale, feel more grounded… more connected… more supported.

This is a place of safety. A home inside your body.

You don’t have to do anything. All you have to do… is be.

Your body is wise.
You are enough.

Now take one more deep breath in through your nose…and exhale through your mouth with a sigh. Let it be long, slow, luxurious, and complete.

If it feels right, place one hand on your heart and one hand on your lower belly or pelvis.

Feel the ease of breath rising and falling between these two spaces.

Take a moment to thank yourself:

Thank you for showing up.
Thank you for turning inward.
Thank you for trusting your body.

You can stay here as long as you'd like.

When you're ready, gently wiggle your fingers and toes.
Open your ears to the sounds around you.
Feel the air on your skin, the earth beneath you, and the sky above you.

Blink your eyes open when you're ready, and savor this sense of calm and connection.

Come Back to This Anytime

If this practice felt helpful, save it. Bookmark the page or download the audio. This meditation is here for you whenever you need a moment to pause, breathe, and feel grounded in your body.

And if you’re looking for more support—whether it’s movement, pelvic floor healing, or preparing for birth—you’re always welcome to reach out. I’m just a message away.