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Welcome everybody, to the Men's 
Sexual Mastery Podcast. 

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This is Ian Hawkes, one of your 
hosts, and I'm joined by Ben 

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Timby, our other host. 
What's up, everybody? 

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We are Co founders of men's 
sexual mastery. 

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MSM is a holistic, educational 
and empowerment community and 

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brotherhood and training course 
in service to the alignment and 

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integrity and empowerment as I 
spoke to of men with their 

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sexual life force energy and 
ultimately in service to long 

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term, long lasting thriving 
relationships where we as men 

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understand our role in intimacy 
as being Firekeepers of the 

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relationship. 
So that we have a hot burning 

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hearth in the home that spreads 
love and well-being to our 

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family, the children sharing 
that home, our partners, and 

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ultimately everyone in our 
lives. 

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We're going to talk today about 
one of the foundational 

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practices with sexual energy 
transmutation, which means the 

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circulation of our sexual 
energy. 

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This is an integral part of 
learning how to be with our 

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sexual energy in command, not 
controlled by it, but actually 

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commanding it within ourselves 
to fuel us in our life, rather 

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than being drawn into impulses 
and other reactionary behaviors.

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So then let's start off talking 
about the microcosmic orbit, one

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of these energy circulation 
practices that comes from the 

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Taoist. 
I'd love to hear your take on 

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what is the microcosmic orbit 
and why should we care about it 

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as men learning to harness and 
circulate our sexual energy. 

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Yeah, thanks, Hawks. 
And I think that keyword you 

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just brought up circulate the 
energy. 

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This is one of the primary 
beginner's tools and 

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foundational tools in 
circulating your sexual energy. 

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So for a lot of guys who may be 
practicing semen retention who 

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are new to this work, a question
that often comes up is what do I

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do if I start experiencing blue 
balls? 

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And that's the common experience
for a lot of guys, right? 

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And so practically speaking, 
when you're experiencing blue 

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balls, that is the congestion, 
if you will. 

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It's the build up of sexual 
energy in your testicles because

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it's not being properly 
circulated. 

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So this is a tool that'll help 
you circulate the energy in the 

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bedroom but also out in the 
world. 

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It's going to be awakening these
subtle neural pathways as we 

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describe them, these other 
conduits you could say of where 

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the sexual energy can run. 
And this can open up states of 

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non ejaculatory orgasms later 
on, you know, and this can help 

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redistribute the sexual energy 
throughout your body in this 

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practice of sexual 
transmutation. 

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This is just one of the core, 
core practices. 

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So yeah, that's that's why we 
why it matters, why we teach it 

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and why it's a great place to 
get started for a lot of guys 

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who are just beginning this 
journey, as well as seasoned 

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veterans. 
So. 

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All right. 
Thanks for that. 

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So if someone out there is 
listening and they're like all 

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right, I'm intrigued, what is 
this microcosmic orbit? 

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How do I do it? 
Yeah. 

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Yeah, yeah, happy, happy to dive
in on it. 

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So the microcosmic orbit runs 
from the perineum, from the base

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of of your spine, from your 
sexual center, all the way up 

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the back of your spine to the 
top of your head and then down 

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the front side of the body. 
Ben, can I pause you real quick?

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You said perineum. 
What's the perineum? 

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Oh, the perineum, yes. 
Is the taint it's it taint the 

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asshole, it taint the balls. 
It's that little patch of is it?

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I guess it's like a muscle 
between your balls and your 

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anus. 
Is that actually? 

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Yeah, the the pelvic floor 
muscle is beneath the surface 

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there, the perineum, I think of 
it as, yeah, that patch of skin 

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in between the testicles in the 
anus. 

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So we can locate it on our body 
just by placing our hand right 

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underneath our root there in 
that area of skin between the 

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balls and anus. 
And yeah, there's more to the 

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perineum then lies on the 
surface. 

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The public floor as we know is 
is right underneath there. 

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But just to help men understand 
and locate that, if you're not 

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already aware, that's the 
perineum. 

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So you're saying that's that's 
where the microcosmic orbit 

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starts or that's one of the 
nodes within it? 

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Yeah, that's that's a lowest 
point you could say in the orbit

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and the the top point just being
the top of the head. 

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And just for context, this is 
coming from a lot of the 

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traditional Chinese medicine 
approaches to some of the 

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energetic bodies, if you will, 
of, of our physical bodies. 

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You know, there's like the, the 
physical plane, the emotional 

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plane, there's this energetic 
plane. 

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And the best is we can describe 
it right now, because I think a 

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lot of science is still catching
up with ways of monitoring and 

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measuring this stuff is, is that
it's essentially electromagnetic

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energy that's moving through the
body, through the fascia and 

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through these energetic 
meridians as they're taught in 

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traditional Chinese medicine. 
And as we learn to direct our 

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focus into moving this energy up
and down in a practice that 

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we'll we'll give guys a little 
bit later here, you can start to

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feel this energy actually moving
up and down your spine. 

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So yeah, the the circuit runs 
from the perineum, from the the 

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sexual floor, the pelvic floor, 
you know, up the back of the 

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spine and then to the top of the
head. 

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And as I mentioned, down the 
front side of your body, through

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your tongue, they teach. 
And then down the fascia all the

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way down through your organs and
down into your sexual center, 

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again reconnecting to the 
perineum. 

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So it's kind of this loop, if 
you can imagine, that runs over 

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your entire spine from front to 
back. 

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All right, so if you're 
listening in and you're a little

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unclear on what this is or where
it is, just hold tight because 

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Ben, I know you're going to 
offer up a little guided 

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practice, which if you're 
listening and you're driving a 

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car or wherever, if you're out 
for a walk, no worries. 

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This is a really simple guided 
practice that we can engage 

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wherever we are in life. 
And it's a great one to engage 

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with during lovemaking. 
So let's just get into it. 

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Ben. 
Yeah, I'm going to turn it over 

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to you if there's anything else 
you want to speak to before 

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dropping us into a little guided
practice. 

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I feel like getting into it with
some experience, experiential, 

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you know, practice is going to 
be the best way to really 

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explain what this is, how we use
it. 

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So over to you. 
Yeah, yeah, I know. 

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Happy to get into it. 
I think the best way for people 

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to understand it, as you said, 
is to experience it. 

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So the only last disclaimers I 
would give besides, yeah, don't 

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be operating machinery or doing 
this practice while you're 

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driving or you know, make sure 
you're in a safe place because 

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sometimes. 
So just disregard what I said 

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earlier I guess. 
What did you say? 

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I was like, no worries if you're
driving. 

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Oh, you'll be fine. 
No, sorry, I thought. 

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You know, just keep keep a good 
amount of your awareness and 

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attention on the road or on you 
wanna. 

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You wanna retake it actually. 
No, no, no. 

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Let's keep it. 
We're not. 

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We don't do retakes in here. 
I mean, I just wanted to get 

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clear on the logistics 'cause I 
I this camp of people into like 

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kind of a trance, so I just 
don't want them to be driving 

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actually. 
But we could include all of this

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too. 
But. 

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So follow along at your own 
discretion. 

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MSM is not responsible. 
Let's get into it. 

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I'll just, I'll just run with 
it. 

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OK. 
So yeah, I would love to guide 

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everybody in experiencing this 
first hand here. 

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So what we'll do is guide you in
a short practice. 

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I would recommend not doing this
while you're driving or 

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operating machinery. 
Hawks, I just had a quick cut 

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talking about that. 
But yeah, the one little 

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disclaimer with this is that in 
the beginning, for a lot of 

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guys, they can be completely 
numb. 

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They cannot feel anything. 
And then when they're not 

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feeling anything, there can be 
this kind of loop that can 

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happen where they get frustrated
and their breath gets shorter, 

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they start clenching and it just
compounds the the numbness. 

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Actually, my invitation for you 
is no matter where you are, just

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allow your experience to unfold 
and just keep staying in the 

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breath. 
This is kind of like a 

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meditation. 
You could say this is a form of 

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a meditation. 
We say this is like a 

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psychosomatic training wheels to
guide you into the sensations, 

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you know, using prompts, using 
concepts from the mind to get 

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you into the feeling. 
And we say in our practice, the 

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more you relax, the more you 
feel, the more you feel, the 

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more the energy moves. 
So as you're following along in 

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this practice, just release all 
expectations of anything 

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happening. 
Some guys can really feel it out

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the gate, some guys don't. 
But I guarantee you if you 

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practice this over time you will
begin to feel it. 

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OK, so with that, I'll invite 
everybody to find a place 

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wherever you're listening in 
from. 

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Closing the eyes, seated, taking
a big breath in, excelling with 

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a sigh. 
This might need a nice upright 

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posture. 
And we're going to begin just by

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breathing into the what's called
the lower Don Tien. 

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This is the area just below the 
belly button so you can place 

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one hand over the other over 
your lower belly. 

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And as you inhale, allow your 
hands to slowly move out and 

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then let out a sigh on that 
exhale. 

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Just finding your own deep 
rhythm of belly breathing here. 

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Big inhales sign on the exhale. 
Now, just continuing to stay in 

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that rhythm of deep belly 
breathing, what we're going to 

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be doing here is stacking some 
practices on top of this 

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foundation. 
But it's important for you to 

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know that if at any point you 
lose your breath, that is the 

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foundation of the practice, the 
rest of the practice will fall 

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apart. 
So if at any point you lose 

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yourself, you get caught in the 
mind, you lose your breath, the 

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invitation is just to come 
straight back into this deep 

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breathing into the lower Don 
tien to the lower belly. 

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So as you listen to my voice now
continuing to stay in this 

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relaxed, gentle, deep, deep 
breathing into the lower belly 

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sign on that exhale. 
All right. 

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And now as you continue 
breathing, I'm going to invite 

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you to take your finger and 
place it between your the back 

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of your, underneath your balls, 
behind your balls, between your 

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balls and your anus. 
Just pressing up here into this 

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area, the taint, the perineum. 
This is just to bring awareness 

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here. 
Now just breathing into this 

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area, feeling any sensations 
here. 

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We're going to guide you in a 
few basic practices that will 

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assist in building the 
microcosmic orbit. 

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The 1st is the Kegel, and many 
of you may be aware of this 

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practice. 
This is essentially the motion 

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you make if you were to imagine 
you're peeing and you stop 

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peeing. 
So when you stop peeing, you 

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feel that lift up. 
Imagine you're peeing, let's say

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like on a tree and someone walks
up and see with your finger 

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placed there, if you can feel 
that little muscular contraction

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drawing up, just pulse it a few 
times. 

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OK, that's a kegel. 
This is a pump for our sexual 

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energy. 
Now the inverse of the kegel is 

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what's called the reverse kegel.
And in this motion, it's, it's 

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similar to, to begin it, you 
imagine you're pooping and you 

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kind of can push out just a 
little bit on your rectum and 

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then see if you can relax your 
whole pelvic floor. 

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It's like the that little push 
initiates it and then you just 

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relax everything and let it 
drop. 

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And this might just be very 
almost imperceptible, like 

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dropping at a millimeter. 
So see if you can pull up a 

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kegel first of all, and then see
if you can release it with a 

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reverse kegel. 
Slight pooping motion, just 

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letting the whole perineum droop
down. 

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OK, that's a reverse kegel 
complete release. 

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OK, so kegel up, stopping the 
flow of urine and reverse kegel 

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letting it all drop down. 
And you should feel your finger 

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raising and lowering with that. 
You can also practice this in 

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front of the mirror. 
You can see your balls come up 

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and down if you do it that way. 
OK, so we're going to be using 

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the reverse kegels and the 
kegels now in combination with 

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the breath. 
So before we begin, we're going 

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to place the tongue to the roof 
of the mouth. 

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So take your tongue and just 
gently place it up to the upper 

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palate of your mouth, just 
behind your front teeth or the 

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center of your mouth. 
Can even be in the back of your 

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mouth anywhere. 
We'll do this is what is taught 

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to connect the Renmi and the 
Dumai. 

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It's like a little circuit 
breaker. 

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When babies are born, they have 
their tongue sitting here. 

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And this is where traditional 
Chinese medicine got this 

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practice. 
And they say this is connecting 

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the the full microcosmic orbit 
circuit. 

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So with your tongue now 
connected to the roof of the 

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mouth as you inhale, I'm going 
to invite you to imagine that 

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there's golden light streaming 
in through the air, through your

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nostrils, big breath into your 
belly, allowing your pelvic 

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floor to drop with that reverse 
kegel. 

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And then as you exhale, you make
a slight kegel and reimagine 

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that golden light is traveling 
up your spine from the back of 

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your tailbone all the way up 
your spine to the back of your 

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head, spilling down the front of
your head. 

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And as you inhale again, it's 
traveling down through the 

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tongue, down, down, down golden 
light all the way into the 

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belly. 
As you inhale with a reverse 

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Kegel, exhale with a kegel 
engaging, pumping that golden 

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light in the sexual center up 
the back of the spine, all the 

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way the top of the head, and 
continuing with the synchronized

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breathing. 
Inhaling down with a reverse 

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Kegel golden light down, exhale 
with a Kegel golden light coming

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up the back. 
This can be a lot to juggle at 

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once, so give yourself a little 
bit of time here. 

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Breathing down, Exhaling up. 
With every breath, seeing if you

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can slow it down, see if you can
relax even more. 

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See if you can bring a little 
smile to the face, remembering 

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this is just a game. 
Softening the shoulders, the 

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jaw, sinking into your seat. 
Notice if you relax a little 

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more, you may feel just a little
more following your awareness, 

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this golden light streaming down
the front channel, up the back, 

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inhaling down with a reverse 
kegel, filling that belly, 

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filling the sexual center, and 
exhaling with a kegel, sending 

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it up the back all the way to 
the top of the head and down the

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front of the face. 
Taking another breath here, one 

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more cycle. 
On this next exhale, I'm going 

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to invite you to imagine that 
there's a fork that's being drug

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from your tailbone, your butt 
hole, let's say, right as you 

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engage your perineum on that 
kegel. 

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And that fork is tracing the 
golden light coming up your 

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spine and it's dragging all the 
way to the top of your head. 

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And as you inhale, it's coming 
down over the face of the neck, 

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down the front of the torso, 
over the sexual organs with that

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reverse kegel with the balls to 
the perineum. 

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And then as you begin that 
kegel, it continues tracing a 

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fork just being drug lightly 
over your spine. 

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Imagine the sensation of what 
that would feel like staying in 

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the breath. 
Staying in this relaxed focus, 

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taking one more circuit here in 
your own timing, and we'll 

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slowly close the practice there,
releasing all the practice, 

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slowly opening the eyes, seeing 
if you can stay in the feeling 

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of the practice with your breath
and notice if you can continue 

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doing the kegels and the reverse
kegels with your eyes open. 

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The invitation is to bring this 
practice not just to the 

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bedroom. 
It's a powerful way to be moving

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sexual energy up your spine when
you're in lovemaking or solo 

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cultivation. 
Self pleasure, but also notice 

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what this does when you're out 
standing in line at a coffee 

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shop, when you're sitting in 
traffic, when you're at your 

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computer, when you're with your 
partner in a non sexual way just

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having dinner. 
When we bring this practice into

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our daily lives through 
consistent daily practice. 

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Again, this is internal martial 
arts. 

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With consistency, it can start 
to. 

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Bring presents and state change 
to every moment and when we can 

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regulate ourselves and we can 
tap into this subtle pleasure. 

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00:20:22,880 --> 00:20:25,480
And some of you may have already
felt there's like a subtle 

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00:20:25,480 --> 00:20:28,440
amount of pleasure or tingling 
moving up and down the spine 

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00:20:29,640 --> 00:20:31,600
which comes online little by 
little. 

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The more you practice it, the 
more we can learn to Make Love 

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and all the subtle moments. 
And this allows us to build a 

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sexual simmer you could say with
our partners but also with life.

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So this practice is a really 
powerful way for us to regulate 

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00:20:53,680 --> 00:20:58,280
our nervous systems, to get into
really deep coherence within 

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ourselves and circulate sexual 
energy even in non sexual 

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spaces. 
So that's a basic practice of 

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the microcosmic orbit, 
everybody. 

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I hope you enjoyed it and Hawks,
I'd love to pass it back to you 

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and see if you had any 
additional thoughts or 

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adaptations. 
You you give men who are just 

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beginning this practice. 
Sure. 

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00:21:26,080 --> 00:21:32,360
Thanks for guiding that, Ben. 
The reverse Kegel that you got 

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00:21:32,360 --> 00:21:38,880
it there on the inhalation, just
to reiterate, the reverse kegel 

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which is the relaxing and the 
opening of the pelvic floor is 

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going to be done on the 
inhalation the majority of the 

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time during a practice like 
this. 

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And that opening of the pelvic 
floor and the bringing the 

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dropping of our awareness and 
attention down into the pelvic 

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floor, which is a new place for 
many people to actually bring 

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their awareness to. 
I was sharing with you just 

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before the call ban. 
I was had a visit with my mom 

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who's 72 years old this last 
weekend. 

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And she through some guided 
breathing practices that I 

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shared with her, she connected 
with her pelvic floor for the 

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first time in her life 
consciously. 

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So whether you're 70 plus years 
old or you're 17, if you have 

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not yet connected with the 
pelvic floor through the breath,

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this practice of breathing down 
into the pelvic floor and 

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expanding outwards and downwards
those pelvic floor muscles as 

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00:22:45,640 --> 00:22:47,760
though you're pushing out a 
bowel movement like you were 

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00:22:47,760 --> 00:22:53,560
cueing Ben, is the way to bring 
that awareness into the pelvic 

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00:22:53,560 --> 00:22:55,920
floor and to open and create 
some softening. 

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And as you're speaking, Ben, the
more that we relax, the more the

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energy moves. 
And as you started out this 

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podcast speaking to blue balls, 
that congestion of energy, that 

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00:23:05,280 --> 00:23:09,440
stagnant sexual energy locked in
the root and in the testicles, 

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one of the remedies for that is 
by keeping the pelvic floor open

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so that that energy isn't 
trapped in there. 

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It's all it's able to expand 
upwards. 

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00:23:20,320 --> 00:23:23,400
And that softening on the 
inhalation and that expanding 

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00:23:23,400 --> 00:23:26,280
and opening of the pelvic floor 
is one of the keys to this. 

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00:23:27,120 --> 00:23:30,480
And so that's a practice that we
can do anywhere, anytime, 

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00:23:30,800 --> 00:23:33,720
whether you're driving or 
standing in line at the checkout

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00:23:33,960 --> 00:23:38,040
or, you know, working at your 
desk or going for a walk or 

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00:23:38,040 --> 00:23:41,800
making love. 
That simple act of breathing 

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00:23:41,800 --> 00:23:46,400
intentionally down into the 
pelvic floor opening, expanding 

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00:23:47,240 --> 00:23:51,480
is going to do wonders for so 
many aspects of life and 

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00:23:51,480 --> 00:23:54,160
including that movement of 
sexual energy. 

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00:23:54,800 --> 00:23:58,480
So yeah, I just wanted to 
reiterate the reverse kegel as 

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an integral practice for just 
about everyone, I would say. 

353
00:24:03,360 --> 00:24:07,840
And yeah, just appreciate you 
guiding us in that. 

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00:24:07,840 --> 00:24:12,000
I hope it's valuable for any of 
the listeners out there tuning 

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00:24:12,000 --> 00:24:14,480
in and and dropping into the 
practice with us. 

356
00:24:15,720 --> 00:24:21,200
This has been a really simple, 
practical introduction to the 

357
00:24:21,280 --> 00:24:24,200
microcosmic orbit. 
And there's many deeper layers 

358
00:24:24,200 --> 00:24:28,400
that we could go into. 
But yeah, we like to keep things

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00:24:28,400 --> 00:24:32,400
simple and allow the elegance to
be there in the simplicity. 

360
00:24:32,400 --> 00:24:36,280
And there's always opportunities
out there if you want to dive 

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00:24:36,280 --> 00:24:40,920
deeper into some of the concepts
around the microcosmic orbit. 

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00:24:40,920 --> 00:24:45,120
But what you shared with us 
today, Ben, is a great place for

363
00:24:45,120 --> 00:24:48,080
anyone to start or continue to 
deepen in your practice, 

364
00:24:48,080 --> 00:24:52,200
wherever you're at. 
So yeah, I feel complete with 

365
00:24:52,200 --> 00:24:54,280
that. 
Is there anything else that, 

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00:24:55,120 --> 00:24:58,160
that you'd like to share before 
we sign off here, Ben? 

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00:24:59,840 --> 00:25:02,600
No, I think that feels complete 
for this one. 

368
00:25:02,600 --> 00:25:05,240
And yeah, thank you brothers for
tuning in. 

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00:25:05,240 --> 00:25:09,560
Again, always huge shout out to 
the brothers in our community 

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00:25:09,560 --> 00:25:12,920
and the training program. 
You guys make these podcasts 

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00:25:12,920 --> 00:25:15,840
possible. 
If anyone listening is 

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00:25:15,840 --> 00:25:18,400
interested in joining our 
community, check out our 

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00:25:18,400 --> 00:25:23,080
website, menssexualmaster.com. 
We got this and a whole lot 

374
00:25:23,080 --> 00:25:27,440
more, a whole boatload more of 
tools and practices and daily 

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00:25:27,440 --> 00:25:30,200
accountability support, you 
know, meetings every week. 

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00:25:30,200 --> 00:25:33,840
So I would love to have you and 
brother if you feel the call and

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00:25:34,360 --> 00:25:36,680
thanks for tuning in. 
Yeah, yeah, yeah. 

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Next group training. 12 week 
group training starts up March 

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00:25:41,280 --> 00:25:45,400
26th, I believe. 
We'd love to see you there. 

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00:25:45,400 --> 00:25:47,720
We got a seat at the table. 
Let's go. 

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00:25:47,720 --> 00:25:50,320
Yeah. 
Brothers, see you soon. 

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00:25:50,320 --> 00:25:51,440
Bye. 
Bye.