For women who feel empowered to improve their sexual satisfaction, Lori Brutto, a sex researcher and therapist, created a program to increase sexual responsiveness. Below is an abridged list of the 4 steps Brutto compiled to foster a stronger connection between the mind and the body’s sensations.
1. Women first learn the basics of mindfulness in a nonsexual context. The goal is to guide the mind back to the present whenever distracting thoughts arise.
2. Next, women learn to examine their bodies in a nonsexual way without generating distress. The aim is to lessen distractions by judgment of physical appearance during sex.
3. Women repeat the body-focused exercise, but this time with a shift in sexual attitude. The goal is to help women change the way they look at their body and enjoy sensations in a sexual way.
4. Last, women learn to connect bodily arousal and emotional pleasure with experimentation, such as with fantasies or erotica.