So we begin left foot contract contract contract the toes everything relax relax relax left calf contract contract contract relax relax relax left thigh and hip contract contract contract relax relax relax left buttocks contract contract contract relax relax relax feel the difference between the left leg and right leg and now the right leg contract the toes contract contract contract bring the awareness hold relax relax relax contract the call contract bring the awareness there inhibit it with awareness relax relax relax we contract the thighs and hip contract contract contract hold the awareness relax relax relax relax contract the right buttocks contract contract contract relax relax relax become aware of the energizing and relaxation of both legs we contract the left hand with a strong fist contract contract contract bring the awareness there relax relax relax contract the forearm you can do the forearm together with the fist is easier contract bring the awareness there intensely stronger and relax relax contract the upper arm contract contract contract relax relax relax contract the shoulder contract contract contract relax relax relax awareness to the energizing of the left arm right arm contract the right fist contract contract contract and now bring the relaxation relax relax relax contract the right forearm contract contract contract relax relax contract the upper arm contract contract contract relax relax relax contract the shoulder contract contract contract relax relax relax and now we contract the muscles of the anal ring aim to keep the other muscles relaxed contract contract contract relax relax relax contract the pelvic floor contract contract contract,
Contract,
Relax,
Relax,
Relax.
Contract the front muscles of the pelvic area.
Contract,
Contract,
Contract,
Relax,
Relax,
Relax.
Contract the abdominal muscles.
Contract,
Contract,
Contract,
Relax,
Relax,
Relax.
Contract the lower back.
Contract,
Contract,
Contract.
Keep it.
Keep the awareness there.
Relax,
Relax,
Relax.
Now,
Contract the middle back.
If you can't contract it alone,
Contract it with the lower back.
But ideally,
Just the middle back.
Contract,
Contract,
Contract,
Relax,
Relax,
Relax.
The upper back.
Contract,
Contract,
Contract.
Hold it.
Hold it.
Hold the awareness.
Relax,
Relax,
Relax.
Contract the chest muscles.
Contract,
Contract,
Contract,
Relax,
Relax,
Relax.
Contract the neck and neck.
Contract,
Contract,
Contract.
Hold it.
Relax,
Relax,
Relax.
Contract the facial muscles.
Contract,
Contract,
Contract.
Hold it.
Hold.
Bring awareness.
Stay.
Relax,
Relax,
Relax.
And now we bring awareness to the entire body.
What does it feel like?
How does your body feel differently now?
Scan the body and if there's any tensions,
Take a minute or two and relax everything,
Everything.
And that's very good.
We come back.
