On the exhale they flatten the back, tilting the pelvis upwards, and contracting the PC muscle. The inhale and the exhale are the same length. The inhale pulls in inspiration and healing energy, and the exhale pushes out the painful memories that have come to the surface and need to be released. The PC muscle acts as a sexual pump, and as you undulate with the pelvic rock, the spinal-cerebral fluid is stimulated. Meditation Spending ten minutes a day sitting in meditation can calm you down, relieve stress, teach you to be aware of the movement of energy within your body, and help you to get in touch with your feelings.
Meditation is about quieting the mind.
Quieting the mind is essential if you want to tap into your intuition, and if you want to be really present for anything. Some people experience oneness when they meditate. Letting go into sexual ecstasy is not so different from letting go into spiritual ecstasy, after all. They both require going beyond the gratification of the ego, and this requires coming from a place of integrity and honesty. There are many different methods of meditating and there are marvelous teachers and books on the subject.