Conscious Sexual Self

Connection Requires Consciousness

Devouring Passion

 

This story makes me smile: Children’s book author Maurice Sendak received a card from one of his young fans. It was special to him and so Sendak took time creating a little drawing to send back to the boy with a note that said how much he loved the boy’s card. Soon after, Sendak got a note from the boy’s mom, saying “Jim loved your card so much he ate it”. It should be no surprise that as an author who celebrates the wildness in children, and all of us, Sendak has said this was the best compliment he ever received.

 

It’s not a coincidence that many of our descriptions of passion include allusions or metaphors of eating. The instinct to take something inside of us, to make it a part of us, to feed ourselves from it, all reflect feelings of deep excitement and passion. To take an experience in and leave nothing behind, to fully ingest it – how many of us forget how to do this as we get older? Especially now that we are constantly encouraged to document and share each experience, however mundane, and more and more people believe “if I didn’t post it, it didn’t really happen”. How might Jim’s experience of devouring joy been changed if his mother had required time to pose for a picture followed by a post where she could monitor likes? Even the very adult instinct to respectfully save the picture (because it could possibly have paid for Jim’s first car) would change the flow of pure expression of irrational joy. How does our instinct to hold on to something, to keep it safe and sound, change moments of passion?

 

What do you love so much you want to gobble it up? What bring you such joy that you don’t feel any need to share it with others? When do you break open moments of such excitement that the future doesn’t even occur to you and there is no need to hold anything back for later? What kind of love has come your way which made you feel like you took it into yourself and it became a part of you? What holds you back from devouring passion?

 

Experiment : With a partner play with touching them in a way that allows you to feel like you are taking them in through your hands and skin. Imagine that you can feed on them and they will never be depleted. Breathe them in. Taste them; no biting, unless they ask! Imagine for right now it is ok to be a wild thing devouring what it wants.

 

Advice Overload Won't Help

Here's a reprint from an article I did for YourTango.com :

 

More and more women are talking to each other about their sex lives. If not in open Sex and the City style confessionals over brunch, then in hushed tones over a glass of wine or huddled on the sidelines at a soccer match. Increased comfort talking about sex and desire is a good thing. But it can create advice overload, advice that just may not apply to us. Difficulty orgasming is one of those concerns for which one size solutions do not fit all. So if you have been comparing yourself to your friends and confidants and wondering why what works for them hasn’t worked for you, don’t worry. There is a solution for you; it just may be different than hers.

There are a lot of reasons why you may be having trouble with orgasm. Figuring out what is going on for you uniquely is key to getting your orgasms back, or finding them if you have not yet experienced them. A sex therapist or sex coach may be the best support in helping you assess what is impacting you, but here are a few common causes to consider. Which do you think might apply to you?

Ineffective Sex : Lack of sexual variety, skills, and experience, combined with rushed sex, are a common reason for difficulty with orgasms. Maybe you need more time for your body to get warmed up or sex that is frankly more fun for you. Since the sexual revolution of the 70s and the new focus on women’s sexual arousal , this is often the assumed problem. But I also see many couples who are having playful, arousing, exciting sexual interaction and orgasm is still missing. Go and explore new ways to be sexual but also trust yourself. Maybe there is another reason.

Your Mind is Busy Working : It may be difficult for you to turn your mind down or switch focus from the daily to-do lists to feel physical pleasure. If you are feeling stressed or anxious, it will be hard to orgasm. You could be thinking about the laundry that needs to get done for tomorrow or the deadline at work or the cellulite on your thighs. In any case, you are not thinking about how good it feels to be touched. It is important to find ways to reduce your stress, transition from the daily grind to make time for pleasure, and to learn how to train your mind to let go of things temporarily and be in the moment. Most of us can use some help with this!

Hormones Are Not There for You : We hear a fair amount about how hormones impact sexual desire and libido, but hormones also play key roles in our ability to orgasm.  Low estrogen in particular reducing blood flow to genitals which may make orgasm more difficult. If you used to have no trouble reaching orgasm and that has changed dramatically or if you feel like you have desire for sex and that the sex you are having is arousing but you never quite reach the peak of orgasm, maybe hormones are to blame. The frustration for a lot of women with this issue is that they have talked to their doctor and been dismissed. Keep in mind that most gynecologists are trained to care for your reproductive health, which is different than your sexual health or satisfaction. Seek out a doctor who specializes in sexual health or a naturopath who works with hormones.

 Low Tone or Awareness in Pelvic Floor Muscles : If you feel like you have low sensation with penetration or that you are just not feeling much, maybe you have weakness in your pelvic floor muscles which help with intensity of pleasure and orgasm. Childbirth, lack of use, and menopause can all affect the health of these muscles, but you can always train them to be stronger. You can even get to the point that you have control over contracting them which is a great way to increase sexual pleasure. You can learn about pelvic exercises called Kegels on your own and practice them. You can also find a physical therapist who specializes in pelvic floor health and get an assessment and support from them.

You Believe Orgasms are Bad, Dirty or Dangerous : There are lots of deeply held beliefs, sometimes so deep that we are only mildly aware of them, that impact our sexual pleasure. You may be able to identify the beliefs that are getting in the way; you may even want to stop having those beliefs. But changing our minds can be harder than we imagine. You can get support by reading books or seeing movies that support they way you want to see sex, talking to friends, and of course talking with a sex therapist or coach.

Sexual Pain: Sex doesn’t have to be painful and if you have been living with this, I strongly encourage you to seek help from a doctor specializing in sexual pain. Even if the pain comes and goes, the eventual anxiety about having pain will get in the way of experiencing pleasure. You are not alone in having sexual pain and you are not doomed to live with it. But you may have to do some searching to find an experienced doctor or clinician who can help.

Your trouble reaching orgasm may be related to one of these causes or several of them. You may have another reason all together. If orgasm feels important to you seek out your own solutions and support. Don’t get overwhelmed by advice overload; let your friends do what works for them. Listen to your body and you will find what works for you.

 

 

 

 

GroundHog's Day in the Bedroom?

 

 

Be honest, are you feeling like each sexual experience is a repeat of the last? Do you know exactly where your partner will touch you next and for how long? If you feel like you can sleepwalk your way through sex, you are missing out on a lot. Just because you and your partner are familiar with each other doesn’t mean each experience needs to be the same as the last. But, like Bill Murray’s character in the movie, you may have to let go of some old habits and really get invested in what is happening.

 

What’s it going to take the break the pattern? Are you ready to wake up to a brand new day with new sexual potential? I hate to break it to you, but it is going to take some discomfort. Or as I warn my therapy clients, things are going to get awkward. Why should it be awkward? Isn’t that a bad thing?! you ask. Actually, no it is not a bad thing.

 

Trying new things often feels a bit uncomfortable. The reason we fall into habits is because that routine becomes the easiest thing to do; we don’t even have to think about it. It can be efficient and even effective to half sleepwalk our way through some tasks. But sex is not like that. Like pizza, a mediocre serving of sex can still be pretty good, it true. But if that is what you are having all the time, boredom will set in.

 

What risks will you take to break the pattern? I don’t know. But I am sure they will make you feel more alive. Like Phil in Groundhog’s Day, everything you try will not necessarily bring you closer to what you want. But it will make your day more interesting. And like Phil, you will need to try harder, to show up more genuinely, to get curious about the people you are with, and maybe to plan ahead. Get excited again. Wonder what might happen if you did this. It’s possible. It’s just also vulnerable. But you can do it. Wake up, it’s a new day.

 

 

 

Rita: This day was perfect. You couldn't have planned a day like this.

 

 

 

Phil: Well, you can. It just takes an awful lot of work.

 

 

I will have an ecstatic year

 

Some many resolutions, so few that enhance our sexuality. Let’s change that this year, shall we? Here are a few ideas…

 

I resolve:

 

To welcome my own desires, sexual thoughts and fantasies

 

To treat each sexual experience as a something new with unknown potential

 

To get deeply curious about myself

 

To say yes with more enthusiasm

 

To say no with more confidence

 

To have sexual pleasure, because I deserve it and am worthy of it (even on “fat days”)

 

To get more comfortable talking about sex and what I want

 

To try something new without feeling like I have to “get it right” the first time

 

To find a way to channel my sexual energy into _________

 

To schedule time for sexual pleasure because it is a priority for me

 

To speak up when I hear someone say something sexually derogatory, discriminatory or damaging

 

To release old stories or fears that no longer serve me

 

To learn something new about my partner

 

To bring more ____(love, risk, reverence, play, sassiness)___to my sexual play

 

Did any of these inspire you? Create your own that feels right for you. Just don’t forget to include your sexual self in that list of resolutions. Happy, healthy sexuality is a part of a vibrant life. Give it the attention it deserves.

 

Of course a great way to bring new life and energy to your sexuality – Work The Conscious Sexual Self Workbook! Buy it on Amazon and start exploring in 2015. And for Santa Cruz locals, you can join Melissa Fritchle at Pure Pleasure on Jan 7th for the workshop, Your Sexual Resolutions for 2015.

 

What Emotions Are OK in Sex?

 

Some of the couples I work with have been having sex that is more of an intellectual exercise than an emotional connection. There is a lot of strategizing, observing, fantasizing, worrying, critiquing, hoping. But there is not a lot of expressing. So sometimes, I invite them to experiment with sexual play that is consciously about showing their partner how they feel in the moment. They focus on using touch and body movements to communicate what they are feeling, not so their partner gets it necessarily, but so that they feel more connected to their own experience. Approaching sex from this new perspective opens up a lot of potential and can allow a broader range of sexual moods and therefore, ways of interacting. Things get less boring and more dynamic.

 

Most of us can easily imagine sex expressing love, lust, joy, curiosity, contentment. Combining sex with the sacred may lead us to imagine sex that expresses reverence or peace. These positive states are often the emotions that couples start with when they begin to explore sex as a vehicle for expressing emotion. But you may have also enjoyed thoughts about sex that stemmed from pride, power, vulnerability, need, fear, even anger. Are those ok for you to express with your partner? Why or why not? And how about more subtle emotional states, like doubt, loneliness, apathy, regret, irritation? Can you imagine touching sexually in a way that expressed and contained sadness?

 

Does imagining some of these emotions being included in sex make you uncomfortable? Thinking and talking about what emotions are welcome in sex for you can be a great practice. It introduces questions about our motivations to have sex, how we want our partners to feel about us when they engage with us sexually, and what emotions are comfortable for us, or not, in general. It also explicitly opens up new room to explore sexually, to be emotional selves, to have moods and variations, to let the energy of feelings blend with the energy of sensations to create something possible new and unique each time you come together.

 

Express Your Gratitude, Sensually

 

Telling someone we are with how wonderful we think they are and how happy they make us is important; we all want to hear that we are noticed and appreciated. But sometimes words only go so far. Gestures of love and thanks are good too; but sometimes they can get lost in the daily chore list and not have the impact we intended. Expressing love and gratitude for some amazing someone’s role in your life, and your bed, should feel yummy. It should give both of you a rush of love, heat and intimacy. So here’s an invitation :

 

Bring your partner to a private place where they can lay down and be relaxed. Make sure it is warm so that they can be comfortable being naked or wearing very little. You will be seeking out their skin. Let them lay back and close their eyes. Now you re going to express gratitude for them as a sensual partner. Starting wherever you like, place your lips just touching your partner’s skin, not licking or kissing at this point, but close enough that they can feel your breath. Now whisper something you love about sharing sexuality with this person. The goal is not necessarily for them to hear what you say, giving you a lot of freedom to express your personal gratitude without worrying too much about how it is received. The goal is for them to feel your lips moving gently against their skin and your breath, carrying your words, warming that spot. Then move to another area of their body and do the same, expressing something different you love and appreciate. Keep moving until you have covered their whole body in whispers of your gratitude.

 

Then, of course, they may want to express some gratitude of their own…Enjoy and remember to stay creative and conscious! Happy Thanksgiving!

The Conscious Sexual Self Workbook is now available. Buy it on Amazon today!

 

The Freedom Within a Costume

 

I have already written about the pressures to be sexy and desirable at all times, so let’s look at a different angle. What is it about costumes that invites people’s sexy out? What is it about Halloween that gives people free rein to set aside their respectable straight laced (and I don’t mean a corset) personas?  

 

Halloween allows, no, embraces, the taboo. It is a time to show the shadow, the normally unacceptable and so it frees us to push the edge a bit. It is ok to be over the top on this night without expecting to be judged. It is not “real” so it is all ok.

 

And that I think is a key to why this side of people comes to the surface on Halloween. It is a safe time to let it show without having to take it seriously. The play aspect of costumes allows a risk-taking that is good for us. We can bring out a fantasy or a previously hidden persona within us without the worry that we will be rejected – because it is only in play! We set down the burden of having to process - is it ok for me to express this, to like this, to want to be seen this way? We are not asking our partner to incorporate this into our sex lives from now on or to change their image of who we are. It’s just for tonight. Oh, and everyone else is doing it too.

 

I wish we gave ourselves permission to play like this more often. Why reserve one might a year for experimenting with sexual expression? What if you and your partner agreed to not take things too seriously, to show up in ways that are silly or risky or possibly over the top? Like on Halloween, in the privacy of your bedroom no one should misinterpret you as saying you want to behave like this in every setting. And like Halloween costumes, there are thousands upon thousands of ways to express yourself. You can just try them on and see how it feels. What if we didn’t have to be embarrassed about wanting to step outside of our day to day roles and rules and share something different with our sexual playmates?  

 

Invite the freedom of, “hey sweetie, it’s only a costume…”

 

Turned On To Touch

 

Hands running up and down the slopes of bodies, thighs touching, torsos pressing into each other….Touch is the sense most commonly linked to sexuality. We touch and are touched. For some of us, sexual interactions are the main, or only, time we engage in extended touch with another person.

 

When we talk of touch in sex, we often hear about ways to touch another person. Often the advice centers around finding the “right” places to touch. Maybe there will be some input on whether to touch lightly there or firmly. We also hear about how to receive touch, how to relax and experience the sensation of someone else, hopefully, pleasing you.

 

I am going to invite another aspect of enjoying touch – the ability to track sensation and take pleasure in the act of touching itself. What do I mean by this? We can touch in such a way that touching turns us on. Try it now with yourself; use your hand to touch your opposite arm. Close your eyes and notice what your hand is feeling, heat, softness of skin, crinkly quality of hair. Now slowly move your hand and feel sensation under your fingertips, different than the sensation under your palm. Now you are engaging in the act of touching.

 

It is harder to focus on this when you touch yourself because, as you probably noticed, the sensation in your arm being touched is pretty distracting too. That is not a bad thing! Let’s have pleasure from multiple channels. With a partner though, it can be a fun practice to experiment with touching for your own sensation of pleasure. Rather than focusing on tweaking spot A, then brushing spot B, then vigorously rubbing spot C, in hopes that this will feel good to your partner, try something different and touch according to what feels good underneath your hands. It helps to close your eyes at first so that you can focus on what you feel. Then slowly explore.

 

Engaging in this way you may find that you love parts of your partner’s body that you didn’t appreciate before. You may get aroused by slickness, folds and hills, roughness tingling against tender fingertips, warm hidden spots. Think of your own hands as erotic zones in their own right. They are just as sensitive as nearly anywhere you are going to be touched.

 

There is a great likelihood that your partner is going to like this too. Slow sensual touch from someone who is enjoying themselves is a pretty big turn on. This practice is not to replace the other ways of engaging with touch; take time to give purposeful touches and to receive. This opens up a new way to explore and enjoy sexual play and new channels for pleasure.

 

The Gifts of Giving & Receiving

 

Sex with another person can be a gift both given and received. It can nourish us and refill us in multiple ways. At its best partnered sex can be a dance of give and take, pleasure experienced and shared, so that the giving and receiving becomes blurred. Sometimes we stop noting the many ways we give and receive when we are sexual together. As we near the fall solstice when our days and nights are balanced, it is an appropriate time to ask ourselves – how am I doing with balancing giving and receiving for myself?

 

There is a graciousness in giving that many of us have been taught; we show love by giving. But we can also show love by receiving and there is a graciousness in receiving that may feel less familiar. How do you open yourself to receiving from another person freely?  Each of us has our own relationships with these states, and our own limits. Sex is a great window for seeing into our abilities to give and receive and the ways we stop ourselves from doing so.

Everyone of us has probably had times when we gave but were actually being more controlling than generous. And times when we appeared to be receiving but didn’t feel nourished or open at all. In sex we can perform either of these states without taking in the benefits of them. Some of us have guilt about laying back and being pleasured. We may have been told it is degrading to focus on pleasuring your partner without getting something for yourself. We have shared myths about gender and how men are supposed to perform or how women are supposed to perform that get in the way of letting ourselves freely take in or give back. You get to do both, sometimes at the same time.

 

And that’s the thing, only you will know what giving or receiving looks like or feels like for you. One person may be strictly dominant, only enjoying the active role, not desiring their partner to touch them at all. And that person may still be very much receiving, while also giving to their partner. She may receive empowerment, vicarious joy, her partner’s trust, love, intense sexual excitement and satisfaction…and more. The acts of giving and receiving are not about what sexual behaviors you are participating in or whose mouth is on whom. It is an awareness of the gifts of both states. So check in with yourself. Are you allowing yourself to give in ways that feel good and satisfying to you? Are you allowing yourself to receive in ways that refresh and fulfill you?

 

Kegels are for Everyone!

 

These muscles could use a workout

 

I am writing in praise of Kegels, the pelvic floor “exercises” that can improve just about anyone’s sex life. When we think of our sexual body parts, mostly people think of the penis, vagina, vulva. But in actuality our genitals are surrounded and supported by the very important pelvic floor muscles. The pelvic floor muscles contract as a part of orgasm in both men and women. Strong contractions of these muscles can be felt by partners if you are engaging in penetrative sex and a taut vaginal canal can improve sensation for both people involved. Men who want to have multiple orgasms train themselves to contract their pelvic floor muscles on command. And people say that their orgasms become more intense as they strengthen these muscles.

 

Like in other areas of the body, muscles that are too tense limit us and limit sensation, muscles that are too weak limit our control and movement and, in the case of pelvic floor muscles, limit our orgasmic ability. If a muscle stays weak for too long it can atrophy. But, again as with other muscles in our body, we can always train the muscles to make them healthier.  What we want is a balanced healthy set of muscles that we feel we have some control of and connection to. Note that balance includes being able to relax these muscles as well. Sometimes chronic tension in the pelvic floor muscles can contribute to sexual pain and learning to release the muscles brings relief.

 

So how do we do Kegels? The great thing is you can do them anytime, anywhere. No one will notice. One way people can get familiar with these muscles is to try and stop your stream of urine. You will instinctually use your pelvic floor muscles to clamp down on the flow. That isn’t am especially fun way to practice, but try it if you feel unsure about how to access these muscles. To practice Kegels, you think about the floor of your pelvis – the area between the vaginal open and the anus or between the scrotum and the anus – and imagine pulling that area upward into your body. It is a small movement. Try doing several small pulses and then hold the contraction for a longer time. As you get more control you can play with contracting more to the front of your body, then more to the back or contracting in time to music. Always remember the release portion too though. And ideally you want to not use your buttocks or thigh muscles to do this, so work on keeping those areas of your body relaxed.

 

Still wondering if you are doing it right? You can see the muscles contract. Those of you with a vulva will need a handmirror or you can insert a finger and feel the muscles contract if they are strong enough. Those of you with a penis can make the penis twitch, easier to see with an erection, or you can insert a finger into your rectum to feel a contraction. Keep trying, you will get it.

 

Each time you do a Kegel, contract and release, a rush of blood flows into the tissue. This will keep the tissue healthy and in women it will also increase lubrication, so Kegels are also a great way to warm your body up for sex. Fair warning, doing Kegels will increase your sex drive. They can be a great way to use commuting time but you may arrive at your destination with sex on your mind. Enjoy.