This practice is done best lying down either on the floor or in a bed.
Maybe prop your head on a pillow and sometimes it helps to prop your knees up on a pillow or a bolster.
Your arms should be out to the sides.
Your palms can be facing up or facing down.
Your legs might flop open.
Just be sure that this position is comfortable because we'll be here for a while.
So we'll move through six to one points of the body and you can notice if there's any pain or any tension there.
But if not,
Just maybe focus on a circulation to that point and we'll move rather quickly.
So that's why this is good for concentration because as soon as your mind might begin to wander,
We move to another point.
Let's take a few deep breaths,
A deep inhale through the nose,
Feel the belly expand.
You can sigh it out.
Let's try it again.
Inhale deep through the nose,
Belly expand,
Chest opens and exhale,
Sigh it all out.
One more deep breath in on your own.
So again,
We'll begin.
Just imagine a circulation at each point,
But also notice if there's a little bit of pain and imagine if that's the case,
That this circulation allows a little bit of healing.
So let's start with the center of your forehead and just imagine a circulation.
Allow that to be your focal point.
Then move to the base of your throat and move to your right shoulder,
Your right elbow,
Your right wrist,
Your right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger,
Your right wrist,
Right elbow,
Right shoulder.
Right shoulder.
Return to the base of the front of the neck.
Now move to the left shoulder,
Left elbow,
Left wrist,
Left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger,
Left wrist,
Left elbow,
Left shoulder.
Return to the base of the front of the neck,
That hollow.
Now move your attention and awareness to the center of the chest.
Feel that circulation there.
Move your awareness to the right of the chest,
Back to the center of the chest.
Now left of the chest.
Return to the center of the chest and imagine that circulation.
Now move down through the body to just below your ribs.
Feel that circulation there.
Move a little bit lower,
A few inches below your navel.
Now move your awareness to your right hip,
Down to your right knee,
Your right ankle,
Your right big toe,
Your right second toe,
Your right third toe,
Right fourth toe,
Right little toe,
Right ankle,
Right knee,
Right hip,
Back to three inches below your navel.
Feel that circulation there.
Now move to the left hip,
Left knee,
Left ankle,
Left big toe,
Left second toe,
Left third toe,
Left fourth toe,
Left little toe,
Left ankle,
Left knee,
Left hip.
Move back to just below your navel.
Draw your attention up just below your ribs,
Above your belly.
Feel that circulation,
All your awareness.
Draw your attention up towards the center of your chest.
Feel that circulation.
Move your attention to the hollow of the throat and then finally return back to the space between your eyebrows on your forehead.
Feel that circulation.
And just for a moment,
Imagine all of those 61 points circulating at once or maybe emanating light so all these points light up like a constellation.
Now return your awareness to your breath.
Maybe take a few deep breaths to transition you from this state,
Knowing you can always come back here.
You can start maybe wiggling your fingers and toes,
Maybe moving your head back and forth as best as possible.
Wherever you are,
You can raise your arms over your head and give yourself a deep,
Long stretch,
Knowing that you have given yourself a gift of not only relaxation but training your mind to be a little bit more aware,
A little bit more focused.
You can take this awareness,
This relaxation,
The rest of your day or evening.
And as you treat yourself well,
Be sure to treat others well.
Take care.
