The Inner Studio - Riverside Architectural Press

PART FOUR | INNER KNOW-HOW
When you are ready, with another inhalation, become aware of your
left foot. Just become aware of the way it rests on the floor and let any
unnecessary holding go down into the floor. Let any tightness drop away
as you continue to breathe normally. Let the weight of your left ankle go
into the floor, and feel the warmth of your foot.
When you are ready, bring your awareness to your right calf and
begin to allow the first sensations of tightness to release, inhaling
and exhaling with normally relaxed breathing. Remember all you need to
do right now is use your mind to let go of any holding in your right calf.
And now bring your attention to your left calf and imagine you are
inhaling and exhaling from your left calf. With each exhalation, allow
your left calf to soften and relax. There is no special work to do now as
you experience the letting go in your left calf.
Inhaling and exhaling normally, see if you can feel a sensation of
comfort and relaxation warming and spreading through your legs so
that your right thigh relaxes and feels more comfortable on the chair.
Bring your attention to your left thigh and allow it to settle even more
comfortably on the chair. As you do so, you may take a moment to
experience a growing ease and comfort as you inhale and exhale
normally. Remember that it is quite possible to adjust your posture
whenever you need to get more comfortable. Listen to your body.
As you do so, bring your attention to your lower back and buttocks
area and allow a feeling of relaxation to expand and soften this hardworking
area of your body. With each exhalation, let all the weight and
holding of your lower body to soften and lighten. You can use your mind
to let go by gently bringing your attention to your lower back and
buttocks.
Now allow your abdomen to soften, bringing your awareness to your
belly and stomach. Allow all the organs of your abdomen to relax as you
continue to breathe normally, inhaling and exhaling, enjoying all the new
ways you are experiencing learning about the relaxed sensations in your
body.
Now bring your breathing and awareness to your right shoulder and,
as you inhale and exhale normally, let your right shoulder release,
remembering, if you are right-handed, all the drawing and computer
work done with the right arm and hand. Breathe into the right hand and
arm and, with your next exhalation, let go of any holding or stress. Use
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