The back relaxation,
You can sit comfortably on the floor,
Supported leaning against the wall or on the chair,
On the sofa or simply lying down in your bed on your back.
So first you become aware of the contact of your sitting bones with the floor,
The chair or the bed and in the contact of your back with the air or with the chair or the bed.
Just feel that connection,
Appreciate it and extend your spine away from your pelvis,
Up toward the crown of your head so there is a space between vertebrae and you mentally go into those spaces,
Vertebrae per vertebrae and you feel spaciousness and openness inside and around your spinal column.
You breathe in and out inside and around the spine.
And then we relax those two long big muscles along the spine,
The left and the right side of the spine.
And then from the top of the shoulders we allow the gravity to pull us down toward the center of the earth.
Allow the shoulder blades to move toward the waist and closer toward each other,
Closer toward the spine and release the mid-back,
The space just under your shoulder blades and let the whole area down toward your waist and toward your sitting bones,
The sides of the tailbone,
The sacrum,
The whole lumbar region.
And the skin all over your back,
Soft,
Smooth and tender like a piece of a silk cloth.
And feel how the front of your body opens up and releases as well.
The front of your shoulder joints,
The armpits,
The sides of the ribcage and the spaces between the ribs,
The muscles between the ribs.
Just relax all the inner organs inside of your torso.
Allow them all to melt together,
Becoming softer and being drawn down towards the floor.
The skin around the collar bones relaxes and the whole area down toward the breastbone over the chest and the diaphragm and then down toward the belly button and down toward the hip joints.
The skin all over the front of our body relaxes all at once.
And feel your abdomen,
Height rise,
This and then sinks again.
Basically without your doing,
Without your willpower,
Your body breathes,
It just does.
You appreciate its movements,
Its wisdom.
You allow the natural breath to occur without modifying anything.
Simply being there,
Marvelling at its work and inner knowledge of your own needs.
Simply relax and allow your body to breathe.
Your mind relaxes.
