Sexually Liberated – Katrin with Love

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Welcome To Sexually Liberated

Dedication

Suggested Guidelines

Table Of Contents

PROLOGUE: PUTTING VAGINISMUS IN THE PAST

Welcome To Putting Vaginismus In The Past

Foundations Of Breaking The Cycle Of Pain 16 Topics | 1 Quiz

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Welcome To Foundations Of Breaking The Cycle Of Pain

Get To Know Yourself

Emotions Self-Reflection

UNDERSTANDING VAGINISMUS AND HOW TO OVERCOME IT

A Message From The Heart

What Is Vaginismus And The Cycle Of Pain

What Helped Others In Overcoming Vaginismus

Mistakes To Avoid On Your Sexual Liberation Journey

Katrin’s Recipe: From Pain To Confidence

KATRIN’S 3 PILLARS TO PUTTING VAGINISMUS IN THE PAST

Day 1: Compassionate Emotional Processing

Day 2: Discovering Your Authentic Sexual Self

Day 3: Physical Release And Relaxation

WRAPPING UP

Spread The Word

Celebrate Yourself

Moving On From Foundations Of Breaking The Cycle Of Pain

SECTION 1: Nervous System Reset

Welcome To Nervous System Reset

Chapter 1. Mind To Body Connection Yoga 11 Topics | 1 Quiz

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Welcome To Mind To Body Connection Yoga

Moving On From Mind To Body Connection Yoga

Chapter 2. Releasing Deep Muscular Tension 12 Topics | 1 Quiz

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Welcome To Releasing Deep Muscular Tension

UNDERSTANDING THE PROCESS BEFORE WE DIVE IN

Tension And Trauma Release In Nature

What Are Tension And Trauma Releasing Exercises (TRE®) And Why Do Them?

Who Self-Guided TRE® Is NOT Appropriate For

Trying TRE® For The First Time

INFUSING YOUR NEW SKILLS INTO YOUR AT-HOME PRACTICE

How To Perform TRE® At Home

What TRE® Can Look Like With Practice

Deepening Your Relaxation With TRE®

WRAPPING UP

Celebrate Yourself

Moving On From Releasing Deep Muscular Tension

SECTION 2: Compassionate Emotional Processing

Welcome To Compassionate Emotional Processing

Chapter 3. Transforming The Pain Of The Past 73 Topics | 1 Quiz

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Welcome To Transforming The Pain Of The Past

For Those Who Love Reading Along

Why An Emotional Healing Journey?

You’re NOT The Weird One With The Problem

UNDERSTANDING TRAUMA

What Is Trauma?

The Internal Alarm System

The Impact Of A Broken Thermostat

It’s NOT A Dysfunction

The Emotional Healing Journey

Logic’s Role In Sexual Trauma

Family Systems As A Source Of Trauma (Trigger Warning)

WHAT CAUSED VAGINISMUS FOR YOU?

What Really Created Vaginismus For You? (Trigger Warning)

Tickling Terror

My Childhood Injury

Don’t Touch That

Intimacy? What’s That?

Self-Care Or High Performance?

Nervous System On High Alert And Fear Of The Masculine

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Chapter 4. Dictating Your New Sexual Reality, On A Fresh Sleight 6 Topics | 1 Quiz

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Welcome To Dictating Your New Sexual Reality, On A Fresh Sleight

Self-Reflection

Loving Who You See In The Mirror

Reprogramming Your Subconscious

WRAPPING UP

Celebrate Yourself

Moving On From Dictating Your New Sexual Reality, On A Fresh Sleight

SECTION 3: Discovering Your Authentic Sexual Self

Welcome To Discovering Your Authentic Sexual Self

Chapter 5. Rekindling Intimate Connection 22 Topics | 1 Quiz

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WRAPPING UP

Celebrate Yourself

Moving On From Rekindling Intimate Connection

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Chapter 6. Erotically Embodied 9 Topics | 1 Quiz

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Welcome To Erotically Embodied

The Science Behind Human Sexuality

Your Authentic Eroticism Awaits

Individual A/B Game

Partnered A/B Game

Aural Sex Game

Sexual Communication Checklist

WRAPPING UP

Celebrate Yourself

Moving On From Erotically Embodied

Chapter 7. Navigating Vaginismus In Relationships 7 Topics | 1 Quiz

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Welcome To Navigating Vaginismus In Relationships

Empathy Vs. Sympathy

Kings, Queens and Frog Farmers

Inside The Mind Of Your Partner: Exclusive Interview About Vaginismus And Relationships

Genital Pain In Relationships: A Man Found Out What Being Supportive Looks Like And Shares His Story

WRAPPING UP

Celebrate Yourself

Moving On From Navigating Vaginismus In Relationships

SECTION 4: Physical Release And Relaxation

Welcome to Physical Release And Relaxation

Chapter 8. Pelvic Floor Relaxation Exercises 28 Topics | 1 Quiz

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Welcome To Pelvic Floor Relaxation Exercises

For Those Who Love Reading Along

What Are Pelvic Floor Relaxation Exercises?

Achieving Pelvic Floor Awareness

LET’S GET PRACTICAL

Pelvic Floor Awareness Exercise

BREATHING

Why The Correct Breathing Technique?

Belly Breathing Exercise

GUIDED MEDITATIONS

Finding Safety And Relaxation Meditation

Pelvic Floor Relaxation Meditation

Womb Space Healing Meditation

Deep Rest Meditation

REVERSE KEGELS

Why Reverse Kegels?

Reverse Kegels Exercise

STRETCHING

Why Full Body Stretching?

Stretching Exercises

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Chapter 9. Pleasant And Effective Dilating 37 Topics | 1 Quiz

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Welcome To Pleasant And Effective Dilating

For Those Who Love Reading Along

How To Relax The Pelvic Floor, Revealed By A Pelvic Floor Physiotherapist

WHY DILATING?

Dilating Effects

Pre-Dilating Check-In

Setting Yourself Up With The Tools

USING DILATORS PREPARATION

Your Dilating Practice

Cleaning Your Dilators

Creating A Safe Space

TIPS AND MOVING UP DILATOR SIZES

Angle Of Insertion

Timing Matters

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EPILOGUE: LIBERATED & IN LOVE

Welcome To Liberated & In Love

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