Relaxing Buttocks and Low Back

[To download the audio to your hard drive, right click on the link if you use a right-handed mouse or left click if you use a left-handed mouse (you will be prompted to save the target or save the link) and save the file:]
Download audio.

Next: Relaxing hands and arms

Continue to breathe deeply and comfortably, exhaling your mantra, as we move on to your buttocks and low back.

Allowing your relaxation to proceed, now tense your buttocks and low back. Your buttocks are tensed. Study the tension in your buttocks and low back.

And now relax and allow the tension to leave. Continue to exhale your personal mantra as you allow the relaxation to proceed.

Notice if the tension has spread to your legs and let that tension go, concentrating only on the tension in your buttocks and low back.

Keep breathing with relaxation proceeding throughout the rest of your body as the tension is centered in your buttocks and low back.

And now relax the tension in your buttocks and low back. Allow the tension to leave. Notice the difference between tension and relaxation. Allow your breathing to pace your deepening relaxation.

And now, once again, tense your buttock and low back muscles. Your buttocks and low back muscles are tensed.

Study the tension in your buttocks and low back, centering the tension there and not allowing it to affect your upper legs or to affect your breathing, which continues to be comfortable, deep, and relaxing.

And now relax the tension in your buttocks and low back. And allow the tension to leave. Enjoy the contrast.

Allow relaxation to proceed throughout your body as you continue to exhale your mantra.

Your lower body is feeling heavier, heavier, as your relaxation proceeds.

Next: Relaxing hands and arms