Sexual Wellness

Upgrade self-study
program
This is your course workbook

You can either print out your workbook and write in it

by hand or you can fill it out as a Word document. Feel
free to be creative with your note taking. You don’t
have to always write with words, you can also use
coloured pencils or markers. Try using drawing to
express your answers; If you run into problems please
contact Gaia S Morrissette at www.succulentliving.com

PC
3/21/2016
 ~2~

Topic 1 - Sexual Beliefs and Self Pleasure

Supplies: Pens, pencils, markers, pencil crayons, and your workbook

Exercise 1 - Self discovery check in

You should have watched Topic 1 – Part A then do this exercise. Take this moment to reflect on
what you just learned and write it down or draw it … Remember the deeper you go the more
you will gain from this experience. Self reflection moments are where you ask yourself:

What am I thinking?

What emotions or feelings am I having?

What physical sensations are happening in my body?

What have I learned?

What is at least one insight you’ve gained about yourself?

 ~3~

Exercise 2 - Sexual Beliefs

Watch the Topic 1 – Part C and follow along. After I say each word or phrase check in with
yourself. What body sensations do I have? What is the first thought that pops into your mind?
What emotions are you feeling? Then record it in your workbook. If you need more time then
just pause the video.

Intercourse:

Fucking:

Making Love:

Horny:

Sexual Arousal:
 ~4~

Penis:

Cock:

Wiener:

Leaning tower of power:

Dick:

Vagina:
 ~5~

Pussy:

Cunt:

Masturbation:

Whacking Off:

Self – Love:

When can I have sex?

Who can I have sex with?

 ~6~

Where can I have sex?

Is sexual touch safe?

When is it ok to express my sexual arousal?

When is it not ok for me to express my sexual arousal?

Cum:

Ejaculation:
 ~7~

Semen:

Sperm:

Orgasm:

Multi-Orgasmic:

Female Ejaculation:

Squirting:
 ~8~

Exercise 3 - Self exploration; Changing your Orgasmic Pattern

Once a week take an hour to do this in order to change your orgasmic pattern .

What you will need to do:

1. Pick a new sensory stimuli

2. Pick a new stroke
3. Pick a new position
4. Pick even a new location

Remember you want to awaken your whole body to new pleasure possibilities. Here is a great
article I wrote on erogenous zones .. It is time to awaken yours..

A couple things that are important:

Spend at least 45 mins on the rest of your body that is not your genitals… That is the end zone.
You can only go there once you have awakened the rest of your body… Think about this as
exploring and making love to yourself… take your time, you are worth it.

Second, super important that you don’t switch back in this session to your old patterns. If your
body doesn’t want to release with an orgasm then let it be… DO NOT CAVE.. It is only once a
week you are trying to add some new orgasmic patterns to your tool box…

Here is space to record what you have tried and what you liked or didn’t like. Keeping track of
your exploration can come in handy later.

1. Pick a new sensory stimuli

 ~9~

2. Pick a new stroke

3. Pick a new position

4. Pick even a new location

 ~ 10 ~

Here’s that article: Do you know all the magical sexual buttons in the body? Discover the Erogenous
Zones of the Human body

What are Erogenous Zones? These are spots in the body that have a cluster of nerve endings that can
be the source of epic pleasure and bliss once they have been awakened and explored. I would like to
give you the list of where they are and what you can do with them.

Before we get into where the erogenous zones are in the body, you need two important pieces of
information:

🟃 Tickles: The body responds to tickling for two reasons. First, it is an erogenous zone that is dying to
be let out. The response happens when the nerve endings are hypersensitive. They just need to be
calmed so you can feel the pleasure underneath. To do this, you have to touch with more firmness
and a slower pace, allowing the nervous system and nerve endings to relax and become calm.
Then the pleasure can be explored. The second reason for the tickles is that the body doesn’t want
to be touched. It is a built-in defence mechanism that is triggered when the person is not feeling
safe or comfortable, so it sends the nervous system into overdrive. If this is the case, take a deep
breath and see why you don’t want to be touched. If you can allow yourself to feel safe, then the
nervous system will calm down and you are good to go. If not, then respect and listen to your
body and ask the person to stop touching you until you can figure out what is wrong. This happens
often with people who have experienced trauma. If this keeps happening, then it might be a good
idea to reach out for some professional help to heal the past trauma.

🟃 Exploration of the erogenous zones: This can be done with touch, tongues, mouths, toys, textures,
and temperatures. Each zone may like a different pressure, texture, and touch at different times.
It’s important to understand that there are many variables that can affect what each zone will
desire. The best way to read this is to listen to the person’s body language and for the person to
communicate with verbal and nonverbal cues. There is no right or wrong way to explore, have fun
and enjoy. It’s super important to avoid falling into patterns and always doing the same thing. The
zones and the brain like surprise. The unexpected is where pleasure and arousal live!

Outside of the genital area, both males and females have the same erogenous zones so I will leave the
genitals to the last to break them down based on gender.

Feet: Next to the clit and head of the penis, feet have the most pleasure nerve endings in the body... In
women’s feet, the big toe is directly connected to her clit. Woohoo. Some people are grossed out by
their feet or others’ feet. I hope you can learn to find the pleasure and beauty in your feet . For those
with ticklish feet, refer to the tickles section of this article.
 ~ 11 ~

Ankles: Lick and lightly touch, some might even like scratchy texture.

Knees: Both front and back of the knees.

Inner thighs: Can enjoy light to firm touch and even light nibbling when mixed with licks and blowing.

Hips bones and side of the hips: Can be very ticklish so use your new tools to calm the nervous system
down and let the pleasure begin.

Belly button: For women this can be directly connected to the clitoris.

Nipples: Some can like soft to very firm biting and playing, but always start soft and light, slowly
increasing intensity of pressure. Important to note: women’s nipples change sensitivity just before and
during menstruation, during pregnancy, and while breastfeeding.

Women’s breasts: There are a couple of wonderful zones on the breasts. Where the breasts tissue
meets the rest of the skin on the body, both underneath and on the sides.

The collar bone and the whole neck: Both front and back can be explored with kisses, licks, and nibbles.
Important to not bite hard in the neck area as there are many nerves that can be pinched and become
very angry. Save more meaty parts of the body for hard biting.

The tip of the nose: Try rubbing your nose on your lovers body to awaken it. Also try rubbing noses
together and see how that feels.

Lips: This is why we crave and enjoy kissing. Allow your lips to tingle with touch, tongues, and textures.
Food is a great one to help awaken this magical zone.

The roof of your mouth: The spot where the roof of your mouth changes from bumpy to smooth; this is
why some people can become orgasmic from giving head, as the penis rubs this erogenous zone over
and over again.

The head and hair: Sooo many nerve endings of pleasure here. Try massaging and lightly pulling on the
hair. You can then slowly increase the pressure and pull a little harder. Don’t pull too hard off the bat.

Tailbone: Just above the butt crack, lightly scratch, lick, and touch. Once you wake this zone up, it will
awaken the whole back and all the nerve endings. Have fun and watch your lover writhe and moan.

Armpits: Super sensitive, so use your anti-tickle tricks and then allow the orgasmic pleasure to begin. I
have had a couple of earth shattering armpit orgasms, it’s worth getting over any issues you might have.

Inner elbow: Light and scratchy, licking and kissing. It’s like a magic money spot of delight.

Inner wrists: Secret weapon that is so amazing.

 ~ 12 ~

Bum cheeks: The crack and where the bum meets the legs. The bum cheeks can enjoy biting, licking, and
spanking. If you are going to explore spanking, please make sure your partner is ok with this, then start
light and move slowly. It is best that you get more education to learn how to spank well.

Genitals:

Men: the head of the penis, the base of the penis, the balls, the taint (perineum), anus, prostate (which
is reached through the anus). For all anal exploration, please do research on how to be safe and how to
properly approach it before you explore. You must have a conversation with your lover before you do. It
is important to use hands, lips, tongues, textures, and toys. Use your imagination. For some great tips on
oral pleasure read “7 secrets to giving the ultimate B.J.”

Women: Inner and outer libia (lips), clit, vaginal canal, taint (perineum), anus inside and out. For all anal
exploration, please do research on how to be safe and how to properly approach it before you explore.
You must have a conversation with your lover before you do. It is important to use hands, lips, tongues,
textures, and toys. Use your imagination. For some great tips on oral pleasure read “5 Secrets to giving
the best licky-licky oral service ever!

Until next time Explore, Laugh and Play!

Gaia Shawna Morrissette

Topic 2 – Sexual Wellness Aspect of Play

Supplies: Pens, pencils, markers, pencil crayons, your workbook,
paper, mirror, and 2 dice

Exercise 4 - Inner child sanctuary

Follow along with video Topic 2 - Part A and let me guide you through creating
your inner child sanctuary. ***It is important if you have past trauma, that you
have been healing for a while or you have support before you try this alone. If you
are concerned, watch the guided meditation first, and if it doesn’t feel good then
 ~ 13 ~

please send me an email or phone call before you do it. It is also ok for you to not
do it and move on to the next video.

So you have created and been to your inner child sanctuary now:

● Get a piece of paper

● Draw what it felt like with shapes and colours using: colour markers,
crayons, pencil crayons and stickers or glitter..

Have fun no self judgment on your creating or drawing skills ..

Exercise 5 – I love you in the mirror

This is a daily experience. To help you remember to do it, write these words on
your bathroom mirror: Smile, Kiss, and I love you. You must say “I love you”
out loud 3 times.. Third times the charm. When negative messages or stories
or thoughts pop up, throw them into a volcano, toilet, out the window,
whatever feels best for you.

Space for any notes:

 ~ 14 ~

Exercise 6 – Self discovery check in

You should have watched Topic 2 – Part B and finished doing the mirror “I love you” exercise.
Take this moment to reflect on what you just learned and write it down or draw it … Remember
the deeper you go the more you will gain from this experience. Self reflection moments are
where you ask yourself:

What am I thinking?

What emotions or feelings am I having?

 ~ 15 ~

What physical sensations are happening in my body?

What have I learned?

What is at least one insight you’ve gained about yourself?

Exercise 7 – Making funny faces in the mirror.

Pause the video and go make three silly faces in the mirror. Allow yourself to
giggle at yourself. Be silly, it is freeing.

Exercise 8 - Self discovery writing:

Take a moment to write down:

What did that feel like in your body? Any physical sensation?
 ~ 16 ~

What thoughts did you have come up?

What emotions did it create?

Exercise 9 - Let out your inner Animal

Get your two dice out and roll…. Now act out the animal that is next to the
number you rolled:

1. Octopus - Practice shapeshifting by altering your physical appearance and

mannerisms.
2. Manatee - Accept the situation as it is rather than fighting to change it.
3. Weasel - Be silent. Pay attention and simply observe with your eyes, ears,
and physical feelings what is happening inside and all around you.
4. Ladybug - This is a time of good fortune and abundance. So be willing to
receive all good things in your life.
5. Mountain Goat - There’s something out of balance in your life. So do
whatever you need to do to correct it.
6. Walrus - Remain vigilant about the current situation. Pay attention to signs
and omens and let them dictate your choices.
7. Elk - Stand tall and maintain your dignity no matter what. Others will then
treat you with the respect that you deserve.
8. Condor - You’re too enmeshed in this situation. So step back and see the
bigger picture before making any decisions or taking action.
 ~ 17 ~

9. Humpback Whale - Music is essential to your healing and well-being,

whether singing, playing an instrument, or listening.
10.Platypus - Stop complaining and focus your attention on the blessings in
your life.
11.Zebra - Let go of your fear and know that you are safe and protected at all
times.
12.Polar Bear - Stand up for yourself and speak your truth respectfully and
compassionately, with no attachment to the outcome.

This is a great and playful tool that you might want to add to your inner child list.
Also, if you have kids they would love to do this with you. It can be used as a way
to change everyone’s emotional state of sad and grumpy to playful. All the
messages are from the animal deck that I use in the video. “Messages from your
animal spirit guides oracle cards by Steven D. farmer” You can pick up your deck
on Amazon.

Exercise 10 - Play inner child list

Get your colouring stuff, stickers, glitter, etc. It’s time to write or draw a list of 6-
12 fun playful things that your inner child would like to do in your adult life. Once
a week, I want you to pick one thing off your list to go do. Once you have created
it, then post it somewhere you will see it, like on your fridge. Remember to be
creative when you are developing your list.

1.
2.
3.
4.
5.
6.
7.
8.
 ~ 18 ~

9.
10.
11.
12.

Topic 3 – Sexual Wellness Aspect of Sensuality

Supplies: Pens, pencils, markers, pencil crayons, and your workbook.

Purchase Gabrielle Roth – Endless Wave Volume 1.

Exercise 11 - Sensory Moments (add to your daily routine)

Follow along with the video. It is time to awaken to your 5 senses: Touch, Sound,
Smell, Sight and Taste. After each one, pause the video and take a moment to
record what that experience was like for you.

Touch:

Sound:

Smell:

Sight:

Taste:
 ~ 19 ~

When adding this to your daily routine, it is important to set 2 to 3 alarm

reminders on your phone. When the alarm goes off, take a body awareness
moment to see if you are in your body. Do a Body Scan (see Exercise 13 for
details). If the answer is yes, then go to Level 2.

Level 2 Sensory Moment: Take 5-20 sec to focus on one of your 5 senses. Having
this as part of your new life of pleasure will allow you to stop missing all the
pleasure possibilities in life…

Exercise 12 - Creating More Pleasure

Over the next couple of weeks, write down tasks that you do not enjoy in your
daily life. Then each week, pick one and come up with 2-4 different ways you
could make that task more enjoyable. If you are stumped, then ask others in your
life for ideas. Sharing this with others also gives them permission to change their
life from crappy to pleasurable. This can help you to create a supportive network
of happy, pleasurable people instead of miserable ones.

Practice one now:

Pick one of the tasks in your life that you don’t enjoy:

Come up with 2- 4 new ways to make this task more enjoyable

1:

2:

3:

4:
 ~ 20 ~

Now test them out over the next couple of days. Have fun!!

Over the next couple weeks, record tasks in your life that you don’t enjoy and
include 2-4 solutions for each task :
 ~ 21 ~

Exercise 13 - Body Scan (add to phone alarm)

Body scan is about being in your body. Discover how to listen to your body. Make
sure you give your body what it needs. Follow along in the video Topic 3 - Part B
for complete details. Ask each part what it needs and then write it down.

Feet:

Knees:

Hips:

Root chakra (genitals):

Belly:

Spine:

Shoulders:

Head:

Pelvic tuck:

Hands:

Arms:

Face:

Head:

When your alarm goes off, take 30 sec to 1 min to check in with your body and do
a Body Scan. If you have more time, then ask each body part what it needs and
make sure you give it.
 ~ 22 ~

Exercise 14 - Ecstatic Dance

Time to get up and dance! Follow along with the video Topic 3 - Part C. Be free!!!

You will want to go purchase Gabrielle Roth – Endless Wave Volume 1.

I recommend taking weekly Ecstatic Dance time, spending 20-40 min. I have
found in my life that I like to have daily 5-10 min Ecstatic Dance breaks. It is
amazing for my soul, my body, and my emotional well being.

Exercise 15 - Wild Turkey

It is time to risk and be silly. Follow along video Topic 3 – Part C. There are 3
reasons why adding the wild turkey will support a life of awesomeness:

1. Opens up your throat chakra, helping to communicate better in life

2. Being silly – risking and supporting safety and fearlessness
3. Strengthens and loosens your tongue – support all kinds of sexy pleasure

Soooooo wild turkey it up!!

Exercise 16 - Self discovery check in

 ~ 23 ~

You should have watched all 3 videos in Topic 3 – Sensuality. Take this moment to reflect on
what you just learn and write it down or draw it … Remember the deeper you go the more you
will gain from this experience. Self reflection moments are where you ask yourself:

What are my thoughts?

What emotions or feelings did I have?

What physical sensations are happening in my body?

What physical sensations did I have in my body?

What have I learned?

What is at least one insight you’ve gained about yourself?

Topic 4 – Sexual Wellness Aspect of Sexuality

 ~ 24 ~

Supplies: Pens, pencils, markers, pencil crayons, your workbook, and

paper

Exercise 17 - Self discovery check in

Take this moment to reflect on what you just learn and write it down or draw it … Remember
the deeper you go the more you will gain from this experience. Self reflection moments are
where you ask yourself:

What are my thoughts?

What emotions or feelings did I have?

What physical sensations are happening in my body?

What physical sensations did I have in my body?

What have I learned?

What is at least one insight you’ve gained about yourself?

Exercise 18 - Self discovery check in

 ~ 25 ~

Take this moment to do a Body Scan first..Then reflect on what your body is telling you about
what I just talked about. write it down or draw it … Remember the deeper you go the more
you will gain from this experience. Self reflection moments are where you ask yourself:

What are my thoughts?

What emotions or feelings did I have?

What physical sensations are happening in my body?

What physical sensations did I have in my body?

What have I learned?

What is at least one insight you’ve gained about yourself?

Read this :
Do you know all the magical sexual buttons in the body? Discover the Erogenous Zones of the
Human body
 ~ 26 ~

What are Erogenous Zones? These are spots in the body that have a cluster of nerve endings that can
be the source of epic pleasure and bliss once they have been awakened and explored. I would like to
give you the list of where they are and what you can do with them.

Before we get into where the erogenous zones are in the body, you need two important pieces of
information:

🟃 Tickles: The body responds to tickling for two reasons. First, it is an erogenous zone that is dying to
be let out. The response happens when the nerve endings are hypersensitive. They just need to be
calmed so you can feel the pleasure underneath. To do this, you have to touch with more firmness
and a slower pace, allowing the nervous system and nerve endings to relax and become calm.
Then the pleasure can be explored. The second reason for the tickles is that the body doesn’t want
to be touched. It is a built-in defence mechanism that is triggered when the person is not feeling
safe or comfortable, so it sends the nervous system into overdrive. If this is the case, take a deep
breath and see why you don’t want to be touched. If you can allow yourself to feel safe, then the
nervous system will calm down and you are good to go. If not, then respect and listen to your
body and ask the person to stop touching you until you can figure out what is wrong. This happens
often with people who have experienced trauma. If this keeps happening, then it might be a good
idea to reach out for some professional help to heal the past trauma.

🟃 Exploration of the erogenous zones: This can be done with touch, tongues, mouths, toys, textures,
and temperatures. Each zone may like a different pressure, texture, and touch at different times.
It’s important to understand that there are many variables that can affect what each zone will
desire. The best way to read this is to listen to the person’s body language and for the person to
communicate with verbal and nonverbal cues. There is no right or wrong way to explore, have fun
and enjoy. It’s super important to avoid falling into patterns and always doing the same thing. The
zones and the brain like surprise. The unexpected is where pleasure and arousal live!

Outside of the genital area, both males and females have the same erogenous zones so I will leave the
genitals to the last to break them down based on gender.

Feet: Next to the clit and head of the penis, feet have the most pleasure nerve endings in the body... In
women’s feet, the big toe is directly connected to her clit. Woohoo. Some people are grossed out by
their feet or others’ feet. I hope you can learn to find the pleasure and beauty in your feet . For those
with ticklish feet, refer to the tickles section of this article.

Ankles: Lick and lightly touch, some might even like scratchy texture.

Knees: Both front and back of the knees.

Inner thighs: Can enjoy light to firm touch and even light nibbling when mixed with licks and blowing.

Hips bones and side of the hips: Can be very ticklish so use your new tools to calm the nervous system
down and let the pleasure begin.
 ~ 27 ~

Belly button: For women this can be directly connected to the clitoris.

Nipples: Some can like soft to very firm biting and playing, but always start soft and light, slowly
increasing intensity of pressure. Important to note: women’s nipples change sensitivity just before and
during menstruation, during pregnancy, and while breastfeeding.

Women’s breasts: There are a couple of wonderful zones on the breasts. Where the breasts tissue
meets the rest of the skin on the body, both underneath and on the sides.

The collar bone and the whole neck: Both front and back can be explored with kisses, licks, and nibbles.
Important to not bite hard in the neck area as there are many nerves that can be pinched and become
very angry. Save more meaty parts of the body for hard biting.

The tip of the nose: Try rubbing your nose on your lovers body to awaken it. Also try rubbing noses
together and see how that feels.

Lips: This is why we crave and enjoy kissing. Allow your lips to tingle with touch, tongues, and textures.
Food is a great one to help awaken this magical zone.

The roof of your mouth: The spot where the roof of your mouth changes from bumpy to smooth; this is
why some people can become orgasmic from giving head, as the penis rubs this erogenous zone over
and over again.

The head and hair: Sooo many nerve endings of pleasure here. Try massaging and lightly pulling on the
hair. You can then slowly increase the pressure and pull a little harder. Don’t pull too hard off the bat.

Tailbone: Just above the butt crack, lightly scratch, lick, and touch. Once you wake this zone up, it will
awaken the whole back and all the nerve endings. Have fun and watch your lover writhe and moan.

Armpits: Super sensitive, so use your anti-tickle tricks and then allow the orgasmic pleasure to begin. I
have had a couple of earth shattering armpit orgasms, it’s worth getting over any issues you might have.

Inner elbow: Light and scratchy, licking and kissing. It’s like a magic money spot of delight.

Inner wrists: Secret weapon that is so amazing.

Bum cheeks: The crack and where the bum meets the legs. The bum cheeks can enjoy biting, licking, and
spanking. If you are going to explore spanking, please make sure your partner is ok with this, then start
light and move slowly. It is best that you get more education to learn how to spank well.

Genitals:

Men: the head of the penis, the base of the penis, the balls, the taint (perineum), anus, prostate (which
is reached through the anus). For all anal exploration, please do research on how to be safe and how to
properly approach it before you explore. You must have a conversation with your lover before you do. It
is important to use hands, lips, tongues, textures, and toys. Use your imagination. For some great tips on
oral pleasure read “7 secrets to giving the ultimate B.J.”
 ~ 28 ~

Women: Inner and outer libia (lips), clit, vaginal canal, taint (perineum), anus inside and out. For all anal
exploration, please do research on how to be safe and how to properly approach it before you explore.
You must have a conversation with your lover before you do. It is important to use hands, lips, tongues,
textures, and toys. Use your imagination. For some great tips on oral pleasure read “5 Secrets to giving
the best licky-licky oral service ever!

Until next time Explore, Laugh and Play!

Gaia Shawna Morrissette

Now go back to the video Topic 4 - Part B

Exercise 19 - Surrender to pleasure

Body exploration 1: Sensual Bath

🟃 Clean the tub
🟃 Turn off phones, computer, TV
🟃 Will not be interpreted for at least one hour
🟃 Put on sexy music
🟃 Light candles all around the bathroom to create some mood lighting

Gather and have close by the tub:

 ~ 29 ~

🟃 A plate of juicy fruit cut up

🟃 Glass of water or your favourite juice (no alcohol as it numbs your senses and
dehydrates you)
🟃 Water/juice pitcher to pour water when rinsing
🟃 Wash cloth
🟃 Favourite soap or body wash
Preparing the Bath:

🟃 Run the bath water

🟃 Add one to two drops of ylang ylang or jasmine essential oils or add bubble
bath
🟃 Once the tub is full, add the rose petals and any other flower heads
🟃 Undress and enter your spa
🟃 Breathe deeply, smell, and relax

You are now going to connect to your body and senses

🟃 Enter your sexy, sensual bath that would be fit for a god or goddess
🟃 Take a deep breath and smell as you sink into luxury
🟃 Feel the water against your skin
🟃 Feel the air against your wet skin
🟃 Allow yourself to see the beauty of your skin next to the flowers
🟃 Close your eyes and smell, hear, and feel, then open them and see

Washing your body :

🟃 Start by lightly touching your body with your hands

🟃 Drip water over it
🟃 Put bodywash or soap on washcloth or hands and rub with different strokes,
and pressures. See what feels the best on each part of the body
🟃 When rinsing, use the pitcher full of water and allow it to pour over your
sensitive, sexy body
🟃 Surrender and allow yourself to accept and experience the waves of pleasure
🟃 Don't forget to awaken all your erogenous zones including your toes, nose,
armpits, and genitals
🟃 After you have washed and rinsed your whole body this way, go back to the
 ~ 30 ~

parts of your body that gave you the most pleasure

🟃 Explore different orgasmic pleasure and experience orgasm
🟃 When you are getting out of the tub dry yourself off slowly and sensually.
Then add your lotions and creams, again slowly, and experience the pleasure
of your touch

Rub a dub, dub whacking off in the tub!!

Go to the mirror smile and wink and thank yourself for a wonderful sex date!!!!

It is an important gift to give yourself the time to explore, slow down and say “I
deserve sexual, sensual pleasure in all areas of my body!!!!”

I hope you do this at least once a month

Have a happy, horny, bum wiggling life!!!!!

Gaia Morrissette

Topic 5 – Sexual Wellness Aspect of Exploration

Supplies: Pens, pencils, markers, pencil crayons,your workbook, and
paper

Exercise 20 - How to ask for what you want

Remember it is super important to follow the script for the first couple of times
until it becomes easy. The reason is that if you truly want a chance for your deep
sexual desires to be fulfilled, in my experience, this is the best way for that to
happen.
 ~ 31 ~

Conversation setup with your lover:

You: “I have something very important I want to tell you. I am very scared and
uncomfortable, please do not judge me. Do you have time right now? If not,
when?”

You: Share .. then breathe.. Then ask them by saying “Before you answer, if the
answer is no, then can you please take a week to think about it before you
respond? Also, you don’t have to explore all of it. Is there anything or any part
that you might be willing to explore with me?” Breathe again.

You: Thank them for listening without judgment and ask them if there are any
sexual desires they might want to share with you. Breathe.

Good job!

Now, if you are in partnership, ask them if they would come watch the rest of
the video with you!

Exercise 21 - What are my fantasies?

It is now time to write out your deep, dark, sexual fantasies. The more details, the
better. I have given you the space for 4, but if you have more just keep writing…

1.

2.
 ~ 32 ~

3.

4.

It is now time to figure out if you want to make each of them a reality or keep
them a fantasy. If you want to make one a reality, remember to figure out all the
details and do your research to make sure you and everyone involved is
emotionally, mentally and physically safe. If you need some support, reach out to
me gaia@succulentliving.com .. Safety !!! Safety!!! Safety!!! First always

Topic 5 - Part B
****Make sure you go purchase and read The Ethical Slut by Dossie Easton and
Catherine A. Liszt

Exercise 22 - Fetlife.com adventure

Fetlife.com is a website which can support exploring new sexual desires as well as
wonderful support groups to ask questions and find like-minded people with the
same kinks and fetishes…. You are not alone. I always say Fetlife.com is facebook
for kinky and adventurous people.
 ~ 33 ~

So a couple things you need to know before you go on this adventure..

1. No judgment of yourself and of others. Just because it isn’t your thing

does not make it wrong. It is just not your thing..
2. Be honest and respectful always
3. Make sure if you are going to meet people in real life that you have
safety set up. Ensure there is one person in your life that knows where
you are going and checks in with you during the meeting and when you
get home.. Remember safety, safety, safety!

Now what I want you to do is set up a profile and go through the lists of kinks and
fetishes. Make sure you have Google or Wikipedia open at the same time. Let go
of the judgment of what you think is good, bad, right, and wrong in your head. I
want you to listen to your body and allow it to let you know if you might be
interested or curious about it. Your body is honest, listen to it.. Your mind and
thoughts carry all the bullshit of our sexual beliefs .. Here are some of the body’s
signs that you might want to explore something in the future: breath changing,
heart rate, tingling in your body, pulsing in your groin, nipples erect, and your
body getting hot or flush…

When find things, add them to your fantasy list. Then go research, join a group on
that topic, and have fun!!

Own your sexual self and let your freak flag fly proud!!!

Topic 6 - Sexual Wellness Aspect of Sacred

Supplies: Pens, pencils, markers, pencil crayons, your workbook,
paper, and pick up a copy of Stop! Drop!& Wiggle: 7 Easy Steps to
Happiness book

Exercise 23 - Protective Love bubble

 ~ 34 ~

Remember to always put this up if you are working with energy. Also, it is just
great to do first thing in the morning when you wake up. Start your day off filled
with love and see how your day changes.

🟃 Start by thinking about something or someone you love unconditionally in

your heart
🟃 What colour is that love
🟃 Now create the dome around you with that colour
🟃 Make your dome walls translucent
🟃 Only love and light can come in or go out

Exercise 24 - Kegels
Time to squeeze your PC Muscles (Pubococcygeus)

🟃 Find the muscles you use to stop urinating.

🟃 Squeeze these muscles for 3 seconds. Then relax for 3 seconds. Your stomach
and thigh muscles should not tighten when you do this.
🟃 Add 1 second each week until you are able to squeeze for 10 seconds each
time.
🟃 Don't do Kegels while you urinate. Doing them during urination can hurt your
bladder.

You want to get up to doing 100 a day. Make sure you only do 10 reps 10 times
throughout your day! It is best to remember to do them by attaching it to a task
you already do often.

Exercise 25 - PC Pump
Follow along with the video but here are the important parts. Also feel free to
make notes to help you remember how to do it.
 ~ 35 ~

🟃 Tip of tongue to roof of mouth

🟃 Kegel with breathing in
🟃 Let the energy flow over your head
🟃 Exhale and relax your PC muscles
🟃 Allow the energy to flow back to your root chakra
🟃 At the end of the last circuit, rest the energy in your belly

You want to do 10 circuits per day

Exercise 26 - Go read Stop! Drop! & Wiggle! 7 Easy Steps to Happiness

Reading Stop! Drop! & Wiggle! 7 Easy Steps to Happiness will help you learn to
master your thoughts and emotions. It will support you in becoming more self
aware. The more self aware you become, the more you can embrace your sexual
being. Stay present in your mind, body, spirit, and sex!! So go read.

Topic 7 – Now What?

Exercise 27 - Heart Connection: It only takes 3-5 mins. This will make you feel
truly connected and loved. It will help each person to learn about unconditional
love and that you are loveable.

🟃 Make eye contact

🟃 Then place hands on each other’s heart chakras
🟃 Say 3 things you appreciate, love, and admire about your partner
🟃 Receiver is only allowed to say “Thank You”
🟃 Then switch, it is the other person’s turn to say 3 things to you
🟃 End it with a kiss

Exercise 28 - Morning Mantra: Before you get out of bed, say out loud 3
times: “I will do my best today! I will be my best today! I will be happy, horny,
 ~ 36 ~

healthy, honest, kind, and loving today! I will ask for what I want and give myself
what I need today!” Write this on a Post-it so you can see it from your bed, or
record yourself saying it on your phone, then play it for yourself and follow along,
which is even more powerful.

Exercise 29 - Sexual Adventure Box: Take all your fantasies that you wrote
down in Exercise 21 - What are my fantasies and also ask your partner to do that
exercise as well. Now write each fantasy on a separate piece of paper and fold it
up and put it in your sexual adventure box or bag. Then on Monday night before
you go to bed you pick one out. Then you use your tools from Exercise 20 - how to
ask for what you want. Pick your when and where for your sexual adventure
together. Have fun, get excited, and make sure you gather everything you need
for an epic time!! ** You can always keep adding to the Sexual Adventure Box***

It is now time to set up all your systems so you can become sexually
successful.
1. Set your alarms on your phone to remind you to do sensory moments and
body scans
2. Here are the daily and weekly add ons, so make sure you either have
alarms or Post-it reminders up where you can be reminded and schedule it
in your day planners...

Here are your daily tasks to support your sexiness:

● Exercise 5 - I love you in the mirror: This is a daily experience. To

help you remember to do it, write these words on your bathroom mirror
or on a Post-it!: Smile, Kiss and I love you. You must say “I love you” out
loud 3 times.. Third time’s the charm. When negative messages or
stories or thoughts pop up, throw them into a volcano, toilet, out the
window, or whatever feels right for you.
● Exercise 11 - Sensory Moments: Follow along with video. It is time
to awaken to your 5 senses: Touch, Sound, Smell, Sight and Taste. After
 ~ 37 ~

each one, pause the video and take a moment to record what that
experience was like for you. It is important to program 2 to 3 alarm
reminders into your phone. When the alarm goes off, take a body
awareness moment to see if you are in your body. Do a body scan (see
exercise 13 for details). If the answer is yes, then go to level 2.
Level 2 sensory moment: take 5-20 sec to focus on one of your 5 senses.
Having this as a part of your new life of pleasure will allow you to stop
missing all the pleasure possibilities in life…
● Exercise 13 - Body Scan: Body scan is about being in your body.
Discover how to listen to your body. Make sure you give your body what
it needs. Follow along in the video Topic 3 - Part B for complete details.
Feet, Knees, Hips, Root chakra (genitals), Belly, Spine, Shoulders, Head,
Pelvic tuck, Hands, Arms, Face, Head. When your alarm goes off, take 30
sec to 1 min to check in with your body and do a body scan. If you have
more time, then ask each body part what it needs and make sure you
give it.
● Exercise 23 - Protective Love bubble: Remember to always put this
up if you are working with energy. Also, it is just great to do first thing in
the morning when you wake up. Start your day off filled with love and
see how your day changes.
o Start by thinking about something or someone you love
unconditionally in your heart
o What colour is that love?
o Now create the dome around you with that colour
o Make your dome walls translucent
o Only love and light can come in or go out
● Exercise 24- Kegels: Time to squeeze your PC muscles
(Pubococcygeus) You want to get up to doing 100 a day. Make sure you
only do 10 reps 10 times throughout your day! It is best to remember to
do them by attaching it to a task you already do often.
 ~ 38 ~

● Exercise 27 - Heart Connection: It only takes 3-5 mins. This will

make you feel truly connected and loved. It will help each person to
learn about unconditional love and that you are loveable.
o Make eye contact
o Then place hands on each other’s heart chakra
o Say 3 things you appreciate, love and admire about your partner
o Receiver is only allowed to say “Thank You”
o Then switch, it is the other person’s turn to say 3 things to you
o End it with a kiss
● Exercise 28 - Morning Mantra: Before you get out of bed, say out
loud 3 times: “I will do my best today! I will be my best today! I will be
happy, horny, healthy, honest, kind, and loving today! I will ask for what
I want and give myself what I need today!” Write this on a Post-it so you
can see it from your bed, or record you saying it on your phone, then
play it for yourself and follow along which is even more powerful.

Here are your weekly tasks for sexiness:

● Exercise 3: Self exploration; Changing your orgasmic pattern

Once a week, take an hour to do this in order to change your orgasmic
pattern. What you will need to do:
o Pick a new sensory stimuli
o Pick a new Stroke
o Pick a new position
o Pick even a new location
Remember you want to awaken your whole body to new pleasure possibilities.
Refer to the article on erogenous zones embedded earlier in the workbook. It is
time to awaken yours.

A couple things that are important:

 ~ 39 ~

Spend at least 45 mins on the rest of your body that is not your genitals… That is
the end zone. You can only go there once you have awakened the rest of your
body… Think about this as exploring and making love to yourself… take your time,
you are worth it.

Second, super important that you don’t switch back in this session to your old
patterns. If your body doesn’t want to release with an orgasm then let it be… DO
NOT CAVE.. It is only once a week you are trying to add some new orgasmic
patterns to your tool box…

● Exercise 4 - Inner child sanctuary: Follow along with video Topic 2 -

Part A and let me guide you through creating your inner child sanctuary.
***It is important if you have past trauma, that you have been healing for a
while or you have support before you try this alone. If you are concerned,
watch the guided meditation first and if it doesn’t feel good then please
send me an email or phone call before you do it. It is also ok for you to not
do it and move on to the next video.
Now it is important to go visit your sanctuary at least once a week. When
you go in, make sure you always say “I love and accept you unconditionally,
you are perfect!” Then give them a hug and go play with them. ****
Important: if you would like to explore deeper please contact Gaia at
gaia@succulentliving.com
● Exercise 10 - Play inner child list: Once a week I want you to pick one
thing off your list and go do it. Once you have created it, then post it
somewhere you will see it like on your fridge. Remember to be creative
when you are developing your list.
● Exercise 29 - Sexual Adventure Box: Take all your fantasies that you
wrote down in Exercise 21 - What are my fantasies and ask your partner to
do that exercise as well. Now write each fantasy on a separate piece of
paper and fold it up and put it in your sexual adventure box or bag. Then on
Monday night before you go to bed you pick one out. Then you use your
tools from Exercise 20 - how to ask for what you want. Pick your when and
where for your sexual adventure together. Have fun, get excited, and make
 ~ 40 ~

sure you gather everything you need for an epic time!! ** You can always
keep adding to the Sexual Adventure Box***

Well done!! Go have fun, be present, and say yes to lots and lots of pleasure!! If
you are interested in exploring your sexual wellness deeper, book a quick call
with Gaia. She can help set up your next steps www.succulentliving.com

Until next time, stay sexy!!

Gaia Morrissette
519-998-8619
www.succulentliving.com