Guided Body Scan For Deep Relaxation And Sleep

This guided 61-Point Relaxation comes from the Himalayan Yoga Nidra tradition. You will rest in stillness and move awareness through 61 specific points of the body, training attention while soothing the nervous system. The slow, precise sequence reduces mental chatter, lowers physiological arousal, and can support sleep, stress relief, and emotional regulation.
How to use it, lie down, get warm, let the breath be natural, and simply follow the points. If you drift off, that is fine, your system is still learning to relax. Please avoid while driving or on machinery.
Led by Bianca Harris, Holistic Breath Academy.

Transcript

Welcome to the 61 point technique,

An ancient practice from the Himalayan tradition.

This journey is more than a physical relaxation,

It is a pilgrimage of awareness through the sacred landscape of your own body.

Each point you touch with your attention becomes a doorway,

Allowing the mind to loosen its grip on thought and return to its natural state of stillness.

In this tradition,

The body is seen as a temple and the mind as its witness.

As we travel through these 61 points,

We awaken subtle currents of energy,

Harmonizing the nervous system and inviting the breath to flow with ease.

There is nothing to fix and nowhere to arrive,

Nothing to achieve,

Only a gentle resting into presence,

Moment by moment.

Let your body be fully supported,

Let your eyes come closed,

Feel the weight of yourself resting into the earth and the earth holding you completely.

With each shift of awareness from point to point,

Allow the layers of tension,

Memory,

Restlessness,

Insecurity to dissolve.

As you enter quiet,

The luminous space within,

We begin.

Himalayan Tantric Yoga Tradition.

Sequence of 61 points.

Center of the forehead.

Throat pit.

Right shoulder.

Tip of the right thumb.

Tip of the right index finger.

Tip of the right middle finger.

Tip of the right ring finger.

Tip of the right little finger.

Right shoulder.

Tip of the left thumb.

Tip of the left index finger.

Tip of the left middle finger.

Tip of the left ring finger.

Tip of the left little finger.

Left wrist.

Center of the chest.

Navel center.

Tip of the right big toe.

Tip of the right second toe.

Tip of the right third toe.

Tip of the right fourth toe.

Tip of the right little toe.

Pelvic center.

Left knee.

Tip of the left second toe.

Tip of the left third toe.

Tip of the left fourth toe.

Tip of the left little toe.

Left ankle.

Pelvic center.

Center of the chest.

Space above the head.

Point between the eyebrows.

Center of the chest.

Reviews

That was excellent. Actually it was quite a meditation challenge.
Thank you

Amzing I dreamt and fell asleep,during afternoon now