Relax Completely

Scan your body slowly. Start with your toes and feet-allow your feet to relax. Feel them becoming heavy on the floor. Allow your awareness to rise up to the ankles, calves and shins. Feel them melting into the earth; no effort needed. Feel the space in the knee joints. Move slowly higher. Relax the thighs. Feel them become heavy, warm, soft. Notice your buttocks, hips and groin relaxing; they too become soft and warm. Linger here feeling the flow of energy through the hips.

Now allow your awareness to come to the tailbone, feel your sacrum and lower back release into the floor. Feel your lower back and stomach muscles relax. Allow this sensation to rise up the spine. Feel each vertebra- the space between them and their alignment. Allow the upper back muscles and the shoulder blades to sink into the floor. Relax your chest and all the muscles between the ribs. Come now to the shoulders, where we carry so much tension in our bodies. Let the shoulders release completely. spend an extra moment here, and really soften. Feel the weight of the shoulders sink into the earth. Relax the upper arms, the elbow, and the forearms. Feel the space in the wrist joints. Feel the space around each finger and the energy in the palm of each hand.

Bring your awareness to your neck and throat, and release all tension there. Relax your jaw, lips, and tongue; relax your checks and eyes and all the muscles around the eyes and deep in the eye sockets; relax your forehead and your scalp. Allow your head to rest heavily on the floor.

Now relax your inner organs. Bring your awareness to the reproductive organs and either feel or imagine them relaxing. Relax your intestines and kidneys. Imagine your liver, stomach, and spleen being filled with healing energies, Soften your diaphragm and lungs. Relax your heart. Let your heart become open…vast…undefending, and…smiling.

Release the breath totally; let it be whatever it wants to be. Notice the breath-become aware of the short pauses between each breath. Relax your mind…notice that the moment between the breath is the moment between the thoughts. Enjoy those moments of complete silence and peace; feel this sense of peace growing deeper. Let this feeling of peace fill you; let it fill the space around you, let peace fell the room and beyond, toughing everyone and everything.

The Complete Guild To Yin Yoga; Bernie Clark; pg.137



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