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Place a small cushion under your head and take a large cushion pillow under your thighs, to take the strain off your abdomen and ease the small of your back. Make sure you are warm.
Push your legs into the support, hold them there for few seconds and then let go. Now let your legs fall apart a little more. Feel them sinking down more heavily into the support. Let go a little more and the relaxation flowing through all your leg muscles.
Stretch your toes and hold for a moment, then let your feet flop out sideways. Feel your feet in contact with the support.
Pull your shoulders towards your feet. Hold them there for a few seconds, then let go. Now feel as if your shoulders are tipping backwards towards the support you are lying on.
With your hands supported, stretch out your fingers and thumbs. Hold for few seconds.
Move your arms away from your sides and bend the elbows outwards. Let your hands rest apart from each other on your lower abdomen or on either side of the body.
Push your arms down into support, hold for a moment, then stop pushing. Feel your arms sinking down heavily into the support. Tell yourself to let go through all the muscles in your arms.
As you breathe out, let the muscles below the waist feel loose, limp and easy. Now feel your buttock letting go. Feel the whole of your lower body being supported more fully and relaxing more completely.
Feel as if the part of your body just above the waist is expanding slightly. Let go all around your middle and feel how you breathe naturally into your diaphragm area as you relax. Be aware of your middle expanding as you breathe in, and then feel yourself letting go even more as you breathe out.
As you breathe out, say to yourself ‘let go’ and feel this letting-go all through your body.