The present financial year thinks objectivize that you learn to relax the musculature of the back, to the same time will permit you be capable of observe the situations that produce you tension..... in order that the avoid as far as possible and with practice it develops your attention and become capable of inhibit the automatism of tension.
Place you in a comfortable position..... form up you to relax you..... it begin paying attention to your respiration..... observing the without modifying him/her/it in absolute..... seat the air freshening your nostrils when it inspire..... seats like the heats when you eject the air..... observe your own and personal shape of breathing..... with all your attention..... without effort..... not the modify in absolute..... observe with all your attention..... without effort..... not the modify in absolute..... observe with all your attention and seats as relax you more and more.....
To be capable of relaxes have to you feeling, to be capable of inhibit the automatism of tension has to can it make to the beginning. observe your body in this instant and seats the small modifications in your muscular shade before and despues of the financial year.....
observe your legs..... siéntelases completely..... direct your attention exclusively to the right leg..... from the fingers to the thigh.... observe your weight..... as slackens to him.... as relaxes to him more and more.... siéntelo without effort.....
Now the left leg..... siéntela completely.... from the fingers to the thigh.... observe your weight..... as slackens to him..... as relaxes to him more and more..... sientelo without effort.
direct all your attention to the hip..... seat your weight..... the pressure on the gluteal thing..... dedicate a few moments to perceive intense, without efforts, the sensations coming of the zone of your hip.....
Seat all your back.... completely..... visualize your spine..... it ars imagines a blue azure light, beautiful and warm that ascends slowly..... filling with light and of warmth each vertebra..... relaxing each small muscle..... expanding the sensation of compliant relax manages to each músmulo..... child or big that it is finds next to the zone lit up, relaxed, increasingly and more loose.....
You visualize the blue azure light ascend slowly..... seats as relaxes you more and more...., the more relaxed back.... more loose.... more rested....
Attentively, without efforts, it permits that the blue azure light and the warmth fills up all your back..... all the column, from your base to the middlings..... observe the sensation of relax..... of calm.....
Keep constantly a part of your attention in the back..... and to the same time it attends to your tambiens hands.....
Seat your right-hand from the hands to the shoulder..... as slackens to him..... as relaxes to him..... more and more, sientelo without effort.....
Seat your left arm, give the fingers to the shoulder..... as slackens to him.....as relaxes to him.... more and more, siéntelo without effort.....
It seats as can pay attention to the same time to your back, to your hands.... to your legs..... to your hip.... to the hip and to the middlings....., unite all the sensations of relax, of calm, without efforts and observes the sensations of tranquillity, of relax in those who find you.....
dedicate a few instants to observe this calm.....
Seats as it beens as amended it the muscular shade respect to the ordinary functioning never, it gives attention to the sensations that day to day comes of the exterior, tries to them observe, specially those that it perceive that produce you tension, little by little the relaxation will impede that affect you negatively, but above all seats, dedicates time to feeling that effect has on your muscular tension the normal daily shareses.
It seats again your calm respiration..... dead calm.... relaxed..... with each respiration your body relaxes to him more and more..... seat your respiration without modifying him/her/it in absolute.....
In a few instants we will count until three, to the reaches to three will open and it will close the hands, took air with more intensity and it open one's eyes, consevando all the benefits that furnishes you the present financial year of relaxation.
We count slowly, one, two,three, it open and it close the hands, take air with more intensity, and it open one's eyes, keeping in your inside all the positive effects that furnish you relaxation this letter of the back.
