Toilet Meditation - English - PhysioYoga

[@rachelwhitney8570]

Shelly, you are a saint!!! As a pregnant woman on anti-nausea pills, constipation has been a super big side effect... This has helped, and continues to help me. Thank you for posting this!!

[@ShellyProskoPhysioYoga]

Hi Rachel, I'm so glad this has helped you, even in some small way. Thank you for taking the time to comment and let me know. I appreciate it! Wishing you ongoing smooth and easeful toileting! Best to you, Shelly

[@aimjbtnh3]

My PT sent me here. Thank you 😊

[@ShellyProskoPhysioYoga]

Hi Telena, thanks for dropping by and thanks to your PT for recommending this. I also have the transcript of this toilet meditation here: physioyoga.ca/the-6-stages-of-toilet-meditation as well as some other pelvic floor practices on KZbin and other resources available at: physioyoga.ca/pelvic-floor-galore-resources-for-creating-pelvic-floor-health-through-yoga Best to you - glad you are receiving the help you need! Pelvic PTs do such fabulous work. You are in good hands :)

[@aimjbtnh3]

Ok thank you

[@bes1batch1976]

A-awareness I-imagination R-relax or release B- breathe A-allow

[@PamChick]

Thank you. Just listening to you explain AIRBAG is helping me to relax and I am trying to use it.

[@ShellyProskoPhysioYoga]

Wonderful - thanks for commenting. Glad it is helping, even in some small way. Best to you.

[@sydniecrawley1137]

Thank you, this really helped me to go without laxatives and withought straining.🙏🏼🙏🏼🙏🏼❤

[@ShellyProskoPhysioYoga]

Wonderful, glad it helped!

[@name2103]

thank you thank you so much I made my own toilet meditation last year but I did not put it on KZbin because I didn't know if I did it right and I've still had constipation for a really long time and I know it is not my diet or really any other factors except the fact that I just can't relax and allow my body to go and I'm really wanted up in my mind or I push too hard so when you said everything should be out by now I was like oh man it doesn't feel like everything is out yet feels like it's stuck and I feel like if I could relax enough it would get out so I hope one day to be able to relax enough but I but I think it is brilliant that you made this and I will keep coming back because I think it will work if I Work It!

[@ShellyProskoPhysioYoga]

Hi Charles! Thanks for commenting and sharing your experience. There is no 'time limit' to the toilet meditation. I hope I didn't give the message in the toilet meditation video that: "you 'should' be done by now"...I certainly do not want to imply that everyone has to be completed emptying by a certain amount of time! Sorry if that was what you interpreted from the video. Please take your time! I would suggest not necessarily 'following' the speed of my video. Just familiarize yourself with the acronym "A-I-R-B-A-G" -- and you can go through the stages at your own pace, on your own time! That said, do not sit on the toilet for 'too long'. (make sure your legs do not go numb and there isn't prolonged pressure of pushing or trying to push). SO: If a reasonable amount of time has passed (maybe 10 minutes or so), and you have allowed yourself to relax mentally, emotionally and physically, but you are still frustrated and have the sensation of not being able to fully empty, it might be a good idea to get off the toilet, lie down or get into one of the positions recommended for digestion and do some relaxation breathing and mindfulness practices; or even try a light massage to your abdomen. I have pelvic floor yoga videos that show some nice positions you can rest in to help aid pelvic floor relaxation here: vimeo.com/ondemand/pelvicfloorhealth (just be sure you have no contraindications to practicing). Another colleague of mine, Dustienne Miller, has a wonderful video practice: "Yoga and Constipation" that you may also find valuable: yourpaceyoga.com/product/yoga-for-constipation/ (Please check with your health professional to ensure you are ok to do these practices) I hope this helps!

[@name2103]

Shelly Prosko wow awesome thanks

[@bes1batch1976]

Increase your water intake and eat garpes

[@thepepchannel7940]

Hi Shelly, What a wonderful video. I have a friend who is always complaining that he has a hard time on the toilet when others talk in the vicinity. Especially at work or public restrooms. Any tips?

[@ShellyProskoPhysioYoga]

Thank you for watching! My tip for those who have a challenging time toileting in public restrooms and at work would be to try this toilet meditation practice (in their own mind) as best as one can, amidst the noise. An ongoing consistent practice of going through the 6 stages, with time, may help improve the calm and settled state one needs to be able to eliminate, including when someone has trouble with distracting noises. The meditation can help navigate those distractions. Also, sometimes wearing earbuds or airpods might work, and maybe have some relaxing music playing (or whatever sound is relaxing for the person), so they won't hear the others in the room. One could also record their own voice on their voice memo on their phone as they read through the 6 stages of the meditation: physioyoga.ca/the-6-stages-of-toilet-meditation and then replay it back (with airpods in) when toileting if they felt comfortable. That said, it would be good to practice to also try and stay present and focused 'with' noise in the room though too - so eventually will be able to do it, amidst the distractions (one of the intentions of meditation/mindfulness practices is to focus the mind)

[@EsmereldaPea]

Saved and looking forward to using this next time.

[@ShellyProskoPhysioYoga]

Wonderful! Hope it's useful. Here is the written transcript also, in case you're interested: physioyoga.ca/the-6-stages-of-toilet-meditation

[@kindenebeker8250]

Great. Thank you!

[@Rahafpeace]

This helped me with my ibs gases! Thank you

[@ShellyProskoPhysioYoga]

that's wonderful - glad it helped!

[@liwenchang3260]

It worked! I just took an extra huge dump

[@steveowisdom2486]

Me too!! Love it, such a smooth release 😌

[@leahmpalzer]

Watching this on my phone..on the toilet. Do I get kicked out of class?😇

[@glynrowson]

I have over tight pelvic floor muscles and i struggle to relax on the toilet will this help

[@ShellyProskoPhysioYoga]

Thanks for watching, Glyn. I hope this short practice helps you in some way.

[@Musicpuzzle]

She should be on an Activa commercial

[@bes1batch1976]

G-gratitude

[@Pilson360]

Thank you

[@viviennegreenwood8817]

Im taking laxatives, doing the breathing etc. And nothing. I'm in agony, bloated, overloaded & depressed. I have a serious mental block with going to the loo. Is there anything else? Seeing a Gut specialist & a Gut Physio...nothing has worked so far. Im at the end of my rope!

[@ShellyProskoPhysioYoga]

Hi Vivienne, so sorry to hear about your struggle and the agony you express. You have probably already been informed by your specialists and physio that there are so many factors that influence one's ability to void/defecate - hydration/nutrition, stress/anxiety, pelvic floor muscle tension, lack of mobility/activity, medications, medical reason/diagnosis, etc. And when you continue to have issues, then that can make you even more frustrated, anxious and then that makes it even more challenging to have a bowel movement. It's like a vicious cycle. I know it must be so frustrating, but don't lose hope. Perhaps ask your pelvic floor/gut physio if they have some therapeutic movements specific to help you. I have some gentle mindful movement videos that can help improve digestion and gut motility. So perhaps along with all the other things you are doing - maybe that will help. Ask your healthcare professionals if these would be appropriate for you to try: vimeo.com/ondemand/pelvicfloorhealth/151444217 Continue to find ways to calm your nervous systems. I know that can be easier said than done, but it takes practice and patience (and compassion towards yourself!) to find what works to calm your systems, and what doesn't. Continue to ask for support from your healthcare specialists for some strategies to calm your nervous systems. There are many out there! I do have some guided meditations and body scans that may help too: vimeo.com/ondemand/guidedmeditationsshelly/493160181 In addition to my gentle movement videos (or others you may find out there), they might help you with that 'mental block'. Sometimes you may find that certain breathing practices, meditations, etc are actually more anxiety provoking at first - and perhaps you need a different approach, like some movements for circulation and gut motility. And another tip I often give my clients is to see what's it like to 'not try' to relax! Sometimes trying to relax is just one more thing you're asking yourself to do. Then, you get frustrated when you can't do it. Rather, see what it feels like if you ask yourself compassionately and without judgement, "what could I maybe let go of right now that doesn't serve me?" or "what am I hanging on to that maybe I don't need right now?" It could be a pervasive thought you don't need to ruminate on right now, or some tension in your jaw or shoulders that you don't need right now, etc. ie, the 'less is more' idea is sometimes helpful. There is hope! It might be worth it to ask your gut/pelvic PT if these practices would be helpful for you to try (as mentioned above): vimeo.com/ondemand/pelvicfloorhealth/151444217

[@viviennegreenwood8817]

@@ShellyProskoPhysioYoga Thank you so much for all of this. Yes, I am stressing out with the meditation...etc. It all feels overwhelming right now. And it feels like I'm in quicksand...every time I struggle I sink more. But the pain is unbearable 24/7...Life as I knew it is truly over. I will surely do as you suggest as I am in free fall ❤️

[@rakeshkeshri122]

To sit on the toilet lid ?to pelvic muscle relaxation .pls reply.

[@frankie8906]

Thank you! It’s very helpful

[@frankie8906]

Also, can you make a new KZbin video because there very good

[@ShellyProskoPhysioYoga]

Thanks. I will make more! I do have several more available right now also. If you're interested in the pelvic floor yoga videos, here is a nice compilation: physioyoga.ca/pelvic-floor-galore-resources-for-creating-pelvic-floor-health-through-yoga And here is a nice compilation of 20 of my W.O.W. Chat videos for 2017: physioyoga.ca/w-o-w-chats-part-4

[@hulsfamcalcan]

My bladder physio recommended this after my bladder was removed and a neobladder was built.

[@ShellyProskoPhysioYoga]

Thanks for sharing - I hope you are recovering smoothly and that this moment of mindfulness during toileting is useful for you, even in some small way. Please thank your physio for me for sharing this with you!

[@hulsfamcalcan]

@@ShellyProskoPhysioYoga Thanks. I'll tell you what it does: it helps me not get tense and upset when things aren't going right, or as fast as I want. And it does help me void.

[@ShellyProskoPhysioYoga]

@@hulsfamcalcan Oh that is wonderful to hear that it helps. Thank you for letting me know - so glad to hear that. Take good care

[@emerald2144]

Can you do a video specifically on bladder

[@ShellyProskoPhysioYoga]

Hi there - I'm not sure what specifically about the bladder you are wanting to know more about (bladder pain, bladder control - bladder health - bladder retraining techniques - urinary incontinence in general, etc). I do have some videos and articles on tips to address urinary incontinence: Here: vimeo.com/ondemand/pelvicfloorhealth/151444217 and here: physioyoga.ca/pelvic-floor-galore-resources-for-creating-pelvic-floor-health-through-yoga Here is another wonderful site that has more information on bladder health: pelvichealthsolutions.ca/for-the-patient/uriniary-incontinence/bladder-retraining-techniques-2/ Hope these help!

[@emerald2144]

Shelly Prosko helping you relax and relieve the bladder.

[@ShellyProskoPhysioYoga]

@@emerald2144 ah ok - all of the links I sent you in my response above and also the relaxation techniques in this toilet meditation can all potentially help address relaxation and emptying/voiding :)

[@alexorincendiumdraconissol3214]

help! i started and it just wont stop flowing! how do i make it stop? you never told us how to make it stop.

[@girll3914]

Thank you! I just pooped so much for like 30 minutes!

[@ShellyProskoPhysioYoga]

great! sounds like you got things mobilized :)

[@girll3914]

@@ShellyProskoPhysioYoga i really did!

[@leahmpalzer]

How do i do this for severe Anismus, mega rectum and 3 cm rectal prolapse combo?

[@ShellyProskoPhysioYoga]

Hi Leah - the best path forward would be to check in with a pelvic health specialist in your area (pelvic floor physical therapist or other urogenital healthcare professional) to help you adapt your position or technique during toileting as needed. As you may be aware, pushing and straining can exacerbate prolapse, so learning about all the ways one might optimize easeful and smooth bowel movements is part of toileting care. That said, these practices in the video that promote awareness, mental imagery, relaxation, natural breathing, and gratitude, are accessible to anyone, regardless of pelvic floor health condition, and can help with smooth/easeful toileting. But if urination and defecation continue to worsen your symptoms, it's recommended to see a licensed healthcare professional who specializes in pelvic health in your area. Hope that helps in some way. Take good care; best to you.

[@leahmpalzer]

Thank u stop much for the great. I really appreciate it. I am seeing a urogyn and doing physical therapy. My issue is the exam I had was when I was laying down and in the morning so I feel It's not accurate and It's just moving to slow. This video so helpful and thank u

[@multidimensionalbeing9561]

help my crap hurts

[@latinladyg6032]

👍

[@frankie8906]

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