Journal Sexual Behaviors and Solutions I Sensate Focus Sensate focus was used by sex researchers, William Hartman, and Marian Fithian in the treatment of Sexual Dysfunctions in humans The purpose of the exercise is to focus all your senses on the touch 1 Set the timer for 15 minutes Get into a quiet, comfortable space, remove any restrictive clothing, and prepare to conduct a sensate focus session with yourself Just to be clear, this is non genital touching Avoid engaging in fantasy or turning this exploration into a sexual encounter Use the start and stop technique as needed to decrease arousal The objective is to follow the touch and feel as much as possible Starting with the feet and move up to the top of the head Notice differences in the surface texture of skin on different parts of the body How does the texture on the cheeks compare to the backs of the hands, calves, or neck Which skin is especially silky or supple Vary the firmness and tempo of touch Feel the difference between a long drawn out, touch and a slightly firmer and quicker touch Switch to a staccato type of rhythm for a while, and then back to a smoother, more languorous touch Does changing the tempo of your touch alter sensation See how touching with your whole hand feels compared to touching just with fingertips Notice how touching with two hands differs (or whether it differs) compared to the tactile 2 Summarize your experience with this exercise answering the questions above 3 Write down 3 takeaways, what you learned, what you noticed, or what surprised you from doing this exercise by yourself 4 Optional Repeat the process with a partner Write 1 3 takeaways on that process II Kegel Exercises Read the article,Kegels for WomenLinks to an external site https www mayoclinic org healthy lifestyle womens health in depth kegel exercises art 20045283Links to an external site a List 3 5 benefits for women to do Kegels b Describe the steps of doing Kegels for women c If you have a vagina do the practice What did you notice Read the article, Kegels for MenLinks to an external site https www webmd com men best exercises erectile dysfunction premature ejaculationLinks to an external site a List 3 5 benefits for men to do Kegels b Describe the steps of doing Kegels for men c If you have a penis, do the practice What did you notice III Yes No Maybe 1 Download and print theYes No Maybe Actions document and fill out for yourself 2 Respond to each of the activities with a Yes, No, or Maybe Adding clarifications and elaborations For example, what would you need to turn a maybe into a yes 3 Tally up the yes, no and maybe responses 4 Identify 3 takeaways from this activity What did you learn about you 5 Optional Share with a partner and discuss Identify 3 takeaways from doing this activity with a partner What did you learn about them

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Journal: Sexual Behaviors and Solutions I. Sensate Focus Sensate focus was used by sex researchers, William Hartman, and Marian Fithian in the treatment of Sexual

Journal: Sexual Behaviors and Solutions

I. Sensate Focus

Sensate focus was used by sex researchers, William Hartman, and Marian Fithian in the treatment of Sexual Dysfunctions in humans. The purpose of the exercise is to focus all your senses on the touch.

1. Set the timer for 15 minutes. Get into a quiet, comfortable space, remove any restrictive clothing, and prepare to conduct a "sensate focus" session with yourself.Just to be clear, this isnon-genital touching. Avoid engaging in fantasy or turning this exploration into a sexual encounter. Use the start and stop technique as needed to decrease arousal.

The objective is to follow the touch and feel as much as possible.

Starting with the feet and move up to the top of the head. Notice differences in the surface texture of skin on different parts of the body.
How does the texture on the cheeks compare to the backs of the hands, calves, or neck?
Which skin is especially silky or supple?
Vary the firmness and tempo of touch. Feel the difference between a long-drawn-out, touch and a slightly firmer and quicker touch.
Switch to a staccato type of rhythm for a while, and then back to a smoother, more languorous touch.
Does changing the tempo of your touch alter sensation?
See how touching with your whole hand feels compared to touching just with fingertips. Notice how touching with two hands differs (or whether it differs) compared to the tactile

2. Summarize your experience with this exercise answering the questions above.

3. Write down 3 takeaways, what you learned, what you noticed, or what surprised you from doing this exercise by yourself.

4. *Optional. Repeat the process with a partner. Write 1-3 takeaways on that process.

II. Kegel Exercises

Read the article,Kegels for WomenLinks to an external site.

https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283Links to an external site.

a. List 3-5 benefits for women to do Kegels.

b. Describe the steps of doing Kegels for women

c. If you have a vagina do the practice. What did you notice?

Read the article, Kegels for MenLinks to an external site.

https://www.webmd.com/men/best-exercises-erectile-dysfunction-premature-ejaculationLinks to an external site.

a. List 3-5 benefits for men to do Kegels.

b. Describe the steps of doing Kegels for men.

c. If you have a penis, do the practice. What did you notice?

III. Yes No Maybe

1. Download and print theYes No Maybe

Actions

document and fill out for yourself.

2. Respond to each of the activities with a Yes, No, or Maybe. Adding clarifications and elaborations. For example, what would you need to turn a maybe into a yes?

3. Tally up the yes, no and maybe responses.

4. Identify 3 takeaways from this activity. What did you learn about you?

5. *Optional. Share with a partner and discuss. Identify 3 takeaways from doing this activity with a partner. What did you learn about them?