And now we will scan our body.
Using the top of your head,
The fontanel,
The skin all over your head releases.
The facial muscles,
The skin between your eyes,
Around your eyes,
The nose and the mouth,
Around the chin and towards the ears.
In the skin or inside of your head.
Allow the front brain to relax.
The eyeballs become soft and your tongue becomes soft.
Especially the root of your tongue.
Then we relax in the shoulder joints and we let go of the arms.
Allow the gravity to pull them down towards the center of the earth.
Your moments of non-doing feel.
How does it feel like for your arms to be passive?
Relax the muscles in the upper arms and then the elbows and then the muscles in the lower arms and around the wrists and then let go of your hands.
Just allow them to be wherever they are.
Your lap if you are lying down next to you,
Palms up or down.
No matter what just let go of your hands.
Allow the fingers to be passive and relax in the finger joints.
Nails of your hands become very soft and tender.
Then we go back towards the shoulders and the torso and relax everything inside of our rib cage,
Abdomen and pelvis,
All the inner organs.
Relax.
If you are lying down then they sink down towards the floor.
If you sit they all go down towards the pelvis and then you release the muscles between the ribs,
Sides of the rib cage,
Back of the rib cage,
The front.
Allow your shoulder blades to release down towards the waist and the skin around the sacrum becomes soft and those long muscles along the spine left and right relax them.
And finally the spine itself,
The back,
The sides and the front of the spine.
And the skin in front of your torso from the collar bones down towards the pubic bone and into the hips.
Just notice the natural flow of the breath,
How it moves the chest,
The abdomen.
Allow the diaphragm as an engine of breath to move it,
To move the lungs and the stomach.
Just enjoy moments of not doing anything.
Your body does it all for you.
So now let go of your legs,
The heavy bones of your legs,
The thigh bones.
Feel the knees,
Inside of the knees and create space there,
Openness,
Safe spaciousness.
And then let go of the lower legs.
Relax the muscles around the shin bones,
The calves,
Inside of the calves and around the ankles.
Sides,
Inside of the ankles and let go of your feet.
Just allow them to be there,
Touching the floor or if you are lying then only the heels.
And relax the skin over the soles of your feet,
Make it soft.
Just a piece of silk and then your toes and spaces between the toes become bigger as your toes relax and release any eventual tension and then joints inside between the toe bones feel the spaciousness and freedom.
Relax the skin all over your feet,
Especially the soles of your feet and just breathe.
