Relaxing Feet and Ankles

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Next: Relaxing lower and upper legs

Feet

Continue to exhale your mantra as we begin with your feet and ankles.

Allow your relaxation to proceed as you breathe slowly and comfortably, now tensing your feet.

Your feet are tensed. Study the tension in your feet.

And now relax and extend the toes. The toes are extended, relaxed.

Continuing to breathe slowly and comfortably, notice the contrast between tension and relaxation, and choose relaxation.

Now tense the feet once again. The feet are tensed. Study the tension in the feet.

Keep breathing slowly and comfortably as you study the tension.

And now relax and extend the toes. The toes are extended, relaxed. Allow the tension that was in your feet to leave, and enjoy the contrast.

Ankles

Continue to exhale your mantra as we move on to your ankles.

Flex your ankles towards each other. Feel the tensing in the muscles in your ankles and lower legs while you allow your feet and toes to continue to be relaxed.

Study the tension in your ankles as you continue to breathe comfortably.

And now relax your ankles and let your feet fall back, and allow the tension that was in your ankles and lower legs to leave.

Notice the contrast between tension and relaxation, and choose relaxation.

Continuing to exhale your mantra, let’s do that again with your ankles.

Flex your ankles, feeling the muscles in your ankles and your lower legs tense, allowing your feet and toes to continue to be relaxed as the ankles and lower legs are tensed.

And now relax your ankles and let your feet fall back, and allow the tension that was in your ankles to leave.

Notice the contrast between tension and relaxation, and choose relaxation.

Next: Relaxing lower and upper legs