Let's perform now a progressive relaxation,
In which we will progressively relax all the body parts.
So lie down on your mat in the corpse position,
The legs slightly apart at the width of the hips,
The arms at the sides of the body,
The palms are facing upwards.
If you experience lower back pains,
You can use some cushion underneath your knees.
And if you need,
You can use a very flat cushion underneath your head.
Try to remain completely awake and aware throughout the process.
So bring your attention to your body,
And first relax all the major groups of muscles.
Take a deep inhale through the nose,
And exhale.
Relax.
Let your body sink into the mat.
Let go of all the ideas and thoughts you have in your head,
And make a commitment to remain present with your body and with this process of progressive relaxation.
Take another deep breath,
And exhale.
We're going to start now the progressive relaxation process.
During the process,
Bring your attention to note very fine vibrations,
A slight warming,
And the loss of feeling of body outline at the level of each relaxed area.
Bring your attention first to the tip of the left leg,
From down upwards,
From toes to hips.
Relax each and every muscle.
Relax the toes.
Relax the ball of the foot.
Relax the heel.
Relax the ankle.
Relax the calf.
Relax the knee.
Relax the thigh.
All the way up to your hip,
Relaxing each and every muscle.
Note now the overall relaxation of the left leg.
Perceive the difference between the left leg,
Which is relaxed,
And the right leg,
Not yet relaxed.
Now bring your attention to the tip of the right leg,
From down upwards,
From toes to hip.
Relax each and every muscle.
Start from the toes.
Relax the ball of the foot.
Relax the heel.
Relax the ankle.
All the muscles of the calf.
Relax the knee.
Relax the thigh.
Note now the overall relaxation of the right leg,
Felt as very fine vibrations,
Warming,
Heaviness,
And the loss of feeling of body outline.
Bring your awareness now to your left hand,
From down upwards,
From fingers to shoulder.
Continue the progressive relaxation process,
Relaxing each and every muscle.
Relax the fingers.
Relax the palm.
Relax the wrist.
Relax the forearm.
Each and every muscle.
Relax the elbow.
Relax the upper arm.
Relax the shoulder.
Note now the overall relaxation of the left arm.
Bring your attention to the right arm,
And from down upwards,
From fingers to shoulder.
Continuing this gradual relaxation process,
Relax the fingers.
Relax the palm.
Relax the wrist.
Relax the forearm.
Relax the elbow.
Relax the upper arm.
Relax the shoulder.
Note now the overall relaxation of the right arm.
Recall for a moment the global relaxation of the four limbs.
Now bring your attention to the pelvic region.
From down upwards,
Relax the muscles of the buttocks.
Relax your anus.
Relax the perineum,
That area between the legs.
Relax your genitals,
Both externally and internally.
Relax the PC muscle for men,
The deep vaginal muscles for women.
Relax your abdomen,
From down upwards.
Bring your attention to the lower back.
From down upwards,
Relax the muscles of the back and spine.
Feel waves of relaxing vibrations going up your spine,
Relaxing each and every muscle.
Relax the internal organs,
All the way to the diaphragm.
Relax the diaphragm,
The chest and intercostal muscles.
Relax again your shoulders and shoulder girdle.
Relax the throat,
The neck and the nape.
Achieve a global relaxation of all the muscles of your face.
Now in details.
Relax the chin,
Lips and tongue,
Jaws and cheeks,
Eyelids and eyeballs,
Eyebrows and forehead,
Temples and scalp.
Note now the overall relaxation of the physical body,
Very fine vibrations,
Warming and the loss of feeling of body outline.
Feel yourself expanding into the cosmos.
Remain here.
Start now to come back to your physical body.
Become aware of your breath and follow your breath into the physical body.
Notice the condition of your body,
Deeply relaxed.
As the breath enters into the body,
Feel it become full of liveness.
Come even more back to your body.
Take another deep breath.
Really feel all parts of your body.
Inhabit it fully.
And another deep breath coming even more to the physical body.
Slightly move the fingers and toes.
And you can stretch if you want.
Now roll over to your right side and remain here,
Recovering for a little while.
And when you feel ready,
You can sit up.
And this concludes our progressive relaxation practice.
I wish you a great day.
