And now we will relax our shoulders and our upper back and the front of the torso so now we will go mentally into the shoulder joints feel the space between the bones relax the tendons and the tissues around the joints and let go of your arms allow the gravity to pull them down toward the center of the earth feel the weight of the bones of your arms and how the sides of your neck relax how you become longer by the pull of the gravity and the arms go down toward the floor closer to the center of the earth release all the muscles around the upper arms the muscles around the bones next to the bones and then go toward the skin from inside and finally release the skin of your outer upper arms the back inside and the front of your upper arms just all around the upper arms and then we go inside of the elbows create mentally spaciousness and we let go of the lower arms allow them to relax and release,
Hydrate your lap or if you're lying down next to you or on top of your abdomen allow the muscles and all the inner structure to relax that sense of relaxation extends toward the skin and the skin releases all of its tension from the elbows towards the wrists and then let go of your hands releasing the wrist joints and then inside of the finger joints each finger at a time each hand from inside around the bones of the fingers finger joints into the fingertips skin under the nails and the skin all over your hands and the palms of your hands becomes smooth smooth as piece of silk and then we come back to the shoulders or the upper back I may feel the pull of the shoulder blades the lower part of the shoulder blades releases down toward the waist into the body and toward each other feel that pull the shoulder blades almost as magnets they come toward each other they get drawn into the body and the gravity pull stands down toward the waist toward the floor the center of the earth feel how the back of your neck becomes long relaxed and smooth and now the front upper chest feel your collar bones and move them away from each other inside of your throat the root of the tongue is relaxed and all the organs in the upper chest upper ribcage release and sink down toward the pelvis toward the floor and go toward your heart towards the heart center wherever you think it is and release just release and feel openness spaciousness freedom allow it to become obvious the beating of your own heart just feel sense of gratitude for being here being alive
