Welcome to practice.
This next meditation is the 61-point meditation.
In this practice,
We'll be lying on our backs comfortably,
And we'll be bringing our attention to 61 points in the body,
One right after another,
To allow our consciousness to shift from our normal state of being.
So,
To prepare,
Please lie on the floor in a very comfortable position.
Lying on the floor is impossible for you.
A bed or any other place where you would lie down would be great,
And if that's not possible,
A chair is fine as well.
So,
As we settle in,
Let's take a few breaths.
So,
Palms facing up.
Feel the body nice and open.
Now,
Let's take a nice,
Deep inhale.
Feel the belly rise as you inhale.
And then exhale out the mouth,
Maybe a sigh.
A couple more breaths like that.
Inhaling.
Nice,
Big inhalation.
Everything fills up.
And then exhale out the mouth.
And one more time like that.
Big inhale.
Hold the inhale.
And then exhale out the mouth again.
So,
I'll be giving some instruction of where to put your point of awareness.
Try to follow along,
But don't focus too hard.
Allow your awareness to go to that location,
And that's all we really need to do today.
So,
Feel the whole body lying here on the floor or the bed.
Our awareness is around our entire body for a moment.
We notice that we have legs and arms,
Torso,
Head and neck.
And feel that all relaxing and letting go.
And let's bring our attention to the center of the forehead.
Right in the center of the forehead.
And just notice your awareness sitting there.
Move the attention to the base of the front of the neck.
Front of the neck right at its base,
And let your attention sit there for a moment.
Move the attention to the right shoulder.
Notice your right shoulder.
Right elbow.
Notice your right elbow.
Right wrist.
Right wrist.
Right thumb.
Right index finger.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Right wrist.
Right elbow.
Right shoulder.
Base of the front of the neck.
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.
Base of the front of the neck.
Center of the chest.
Right side of the chest.
Center of the chest.
Left of the chest.
Center of the chest.
The navel.
The pubis.
Right hip.
Right knee.
Right ankle.
Right big toe.
Right second toe.
Third toe.
Fourth toe.
Right little toe.
Right ankle.
Right knee.
Right hip.
Pubis.
Left hip.
Left knee.
Left ankle.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Left ankle.
Left knee.
Left hip.
Pubis.
Navel.
Center of the chest.
Base of the front of the neck.
Center of the forehead.
L'esquena.
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L'esquena.
