Physical Self-Love Meditation: Week 6 - Finishing Touches

Monday - Sunday: Go faster, vibrate, get creative

When you want more, hotter, more intense experiences, speed up your breathing. When it gets too hot
and you get too close to orgasm, slow down.

As you go faster, you will probably lose control over the subtle complexities we practiced so
far - clench on exhale etc. Don't bother, it's completely fine.

One nice trick is to flex and relax the thighs and the PC faster, along with the breath. At
some point, you can go into a kind of "vibrating" movement which can feel tremendously
wonderful.

You can also try engaging the muscles for a longer time.

Try stretching out your legs or spreading them.

Get creative, experiment with it all!

For example, try flexing on the inhale rather than the exhale. How does that feel? Personally,
I found out that the other way around feels better, but we're all different -- maybe this is
better for you.

Be sure to hit me with some feedback if you care to. You can mail me at betlamed@gmail.com, or drop a comment here on the blog!

Have fun!

Physical Self-Love Meditation: Week 5 - Visualize the energy going all around

Monday - Wednesday: Visualize the energy going all around

Do your meditation as usual.

Practice what you learned so far.

Imagine the erotic energy from your prostate/anus running through your spine, up into your heart, then down again into your belly.

Thursday - Sunday: Visualize the energy going back into your genitals

Do your meditation as usual.

Practice what you learned so far.

Imagine the erotic energy from your prostate/anus running through your spine, up into your heart, then down again, into your genitals.

Find out how this feels, as opposed to guiding it into the belly. Which is more intense? Which is more arousing? Do both have their place? Do you prefer one over the other?

Physical Self-Love Meditation: Week 4 - Visualize the Energy

Monday - Sunday:

Do your meditation as usual.    

Practice what you learned so far.

Imagine the erotic energy from your prostate/anus running through your spine, up into your heart.

Physical Self-Love Meditation: Week 3 - Let go of ejaculation

Monday: Let go of orgasm

From now on, for the rest of the course, you will stay away from ejaculating through
masturbation.

If you are in a relationship (or otherwise sexually active with others) and would prefer
to continue having sex, by all means do so. Of course, if you like, you can involve your
partners, maybe they want to take part and create their own routine...

It will happen still. If it does, enjoy it. This is not about perfectionism,
self-torture (except if you are into that of course), or about morals - this is about
realizing that the other way is as enjoyable, or even better, than the "getting-off"
type of masturbation that you were used to.

If you feel that you just have to, and the urge becomes unbearable, please just go for
it, and resume the routine on the next day.

It is very helpful to reduce your fantasies. You cannot force this, as fantasies just get
stronger if you push them away. This is where meditation comes in. It helps you
let go of the images.

Tuesday: No erection needed.

Meditate as usual.

Start your physical self-love.

Do touch yourself, but stop touching yourself whenever you have a full erection.

Aim for being flaccid most of the time.

How does it feel to touch your flaccid penis? How is it different from touching your
fully erect penis? What does it do to your psyche, your spirit? How does it feel in your body?

Wednesday: Flex PC on exhale

Meditate as usual.

Start your physical self-love.

Work with a flaccid penis.

On every exhale, flex your PC muscle.

Thursday: Relax on every inhale

Meditate as usual.

Start your physical self-love.

On every inhale, relax as much as possible. Imagine that you're "pushing out" the energy through the penis.

On every exhale, pull in your abdominal wall towards your spine

Friday: Engage your inner thighs

Meditate as usual.

Start your physical self-love.

On every inhale, relax as much as possible.

On every exhale, clench your inner thigh muscles.

Saturday: Combine PC and abdominal pull

Meditate as usual.

Start your physical self-love.

On the inhale, relax everything, push out through the penis.

On the exhale, pull in your abdominal wall and clench your PC muscle.

Sunday: Combine the muscle clenches

Meditate as usual.

Start your physical self-love.

On the inhale, relax everything, push out through the penis.

On the exhale, pull in your abdominal wall, clench your thighs, and clench your PC muscle.

Physical Self-Love Meditation: Week 2 - Go Slow

Monday - Wednesday: Reduce your fantasies

Meditate. Make it 20 minutes if possible, but any duration is good.

Do 5 minutes of PC muscle exercise right after your meditation.

Masturbate for a while without ejaculation. Try and focus on your physical feelings, rather than fantasizing.

Now, switch those fantasies into high gear. Take note of the difference, how it changes
your arousal and your ability to keep from ejaculating.

As you come, take note of what muscles are involved in it -- where those delicious, involuntary little spasms occur. Thighs? Anal sphincter? Toes? Belly? ... Take note of them all.

Thursday - Sunday: A new kind of caressing

Meditate. Make it 20 minutes if possible, but any duration is good.

Do 5 minutes of PC muscle exercise right after your meditation.

Integrate your PC muscle exercise into your daily life. You can do them every time you go to the bathroom. You can even do them in the subway, on the ride to the office!

Start your masturbation like you normally do.

Use lube freely. Don't stint it.

Instead of going straight for the head, stroke only the shaft of your penis. Avoid the head as much as possible.

Go as slow as possible, and try not to ejaculate, but if it happens, it happens.

You might feel disappointed or as if you're losing out. Don't worry -- the adventures that lie ahead will more than compensate for that.

Physical Self-Love Meditation: Overview

Over the last 15 years or so, I developed my own little "method" of (somewhat) tantric self-love from meditation, tantra, taoist teachings and my own experience. Whenever I try to describe my method online, I get the feedback that it is terribly complicated. Too many elements, too much to think of.

I agree!  But I can't pick it apart. All the elements work together to create the kind of bliss I now get to experience on a daily basis. My life is better for it, I would like to share it, but I realize that it can be overwhelming at first. So I set out to create a course which will guide you in adding element after element, one by one. I'm putting it out there on this blog, for the time being. Eventually, I hope to turn this into a well-structured website with additional information on my sources and links to more knowledge. Maybe an ebook, maybe a gofondme, we'll see...

I wrote this for guys (i.e., beings with a penis, whatever you prefer to be called), for the simple reason that I am a guy, I don't have a woman's body, and I have not much knowledge of how it works for women.

Here are the links to the weekly pages, as far as already posted:

• Introduction 
• Week 1: Establish mindfulness
• Week 2: Go slow
• Week 3: Let go of orgasm  
• Week 4: Visualize the energy
• Week 5: Let it go all around  
• Week 6: Have fun!

For feedback or questions, email me at betlamed@gmail.com.

Physical Self-Love Meditation: Week 1 - Establish Mindfulness

This week, you will still be in "normal masturbation" mode. You will ejaculate at the end of your self-love. We just add a few little gimmicks to prepare you for what's to come next.

Monday: Assess where you are right now

Get into a calm state. Meditate, or take a bath, whatever helps you.

Switch off your mobile, make sure you will not be interrupted.

If you don't have it already, buy some quality lube. It makes a lot of difference.

Prepare your masturbation ritual. Fetch the lube, if you use it, prepare the tissues,

Make your bed - whatever you need to be comfortable.

Masturbate as you usually do.

While masturbating, take note of all your feelings, your fantasies, the way you use your hand, what gets you off. As you approach orgasm, what muscles can you feel? Do you feel something in your belly? In your feet? Do you curl your toes? Does your skin tingle? Is there warmth, cold? Do you make noises? Take note of all those things.

Tuesday: Locate your PC muscle, and start training it

Instead of describing it myself, I give you a few links to a good resource.

How to find your PC muscle: https://www.liveabout.com/how-do-i-find-my-pc-muscle-2983274
PC muscle exercises: https://www.liveabout.com/how-to-do-kegel-exercises-2982440

That site recommends NOT engaging the abdomen. I think this is a good idea if you're trying to isolate the muscle, but as you'll see, I use the abdominal wall very consciously in my practice. If in doubt, find the difference and find what works best for you.

Wednesday - Sunday: Meditate, masturbate, feel

Meditate. Make it 20 minutes if possible, but any duration is good.

This is not a contest. It's not about meditating as much as possible. In my experience, a certain "switch" occurs at roughly 20 minutes. But meditation thrives by repetition, regularity -- it's better to meditate for 5 minutes each day, than for 2 hours at irregular intervals.

Why meditate?

In the context of physical self-love, meditation helps us establish mindfulness. When we are mindful, we feel our body and its reactions. Ths is the very foundation... We learn how not to cross the line, how to distinguish orgasm from ejaculation, how to feel orgasmic ecstasy even when there is no sex involved.

Do 5 minutes of PC muscle exercise right after the meditation.

Masturbate as normal. Feel the erotic energy running through in your body while you're doing so. Try to feel your Point of No Return, but don't try to delay ejaculation.

Physical Self-Love Meditation: Introduction

What is the goal of this course?

Over the last 15 years or so, I developed my own little "method" of (somewhat) tantric self-love from meditation, tantra, taoist teachings and my own experience. Whenever I try to describe my method online, I get the feedback that it is terribly complicated. Too many elements, too much to think of.

I agree!  But I can't pick it apart. All the elements work together to create the kind of bliss I now get to experience on a daily basis. My life is better for it, I would like to share it, but I realize that it can be overwhelming at first. So I set out to create a course which will guide you in adding element after element, one by one. I'm putting it out there on this blog, for the time being. Eventually, I hope to turn this into a well-structured website with additional information on my sources and links to more knowledge. Maybe an ebook, maybe a gofondme, we'll see...

I wrote this for guys (i.e., beings with a penis, whatever you prefer to be called), for the simple reason that I am a guy, I don't have a woman's body, and I have not much knowledge of how it works for women.

What are the benefits?

You will last longer in bed. More importantly, you will be a better lover.

You will feel more energetic throughout the day.

You will be able to create bliss in your body on the spot, wherever you are.

Preparation

Set aside the time you need - 25 minutes in the beginning, extending to an hour by the end.

I assume that the exercises are performed in the nude, in the bed or on the floor or on some other nice, soft, warm flat survice, comfortably lying on your back.

I recommend that you check out a habit and goal tracking app such as "7 Weeks", or a similar app. It really helps you keep control of your new habits.

Meditation and mindfulness are key. If you omit the meditation, I'm sure you get something out of it, but probably not the most you can get, so I suggest you give it a try.

The course is intended as a daily exercise lasting for six weeks. Of course, you can spread those any way you like, only doing one unit per week or whatever suits you. I'm all for regular, disciplined practice. The amount of time, in my experience, is secondary to that discipline.

Mode of publication

I will publish the course materials once per week, over the next six weeks, on this blog, every monday. I will put links to the segments for each week in this posting.

Disclaimer

I made some bold promises up there, and I base them on nothing but my own knowledge and experience. I am not a doctor. If this does not work for you, for whatever reason at all, please stop it, and go look for something else. If you are in psychotherapy or have medical issues, please discuss any lifestyle change with your MD or therapist before you move in.