61 Point Relaxation Body Scan

This 61-point relaxation body scan is a deep and complete release of muscular tension. This exercise affects the physical body by working deeply on the pranic field and the nervous system. Systematic relaxations generally focus on relaxing muscle groups, but 61 points focus on vital, nerve-rich points in the body, helping to balance the subtle energies and increasing mental harmony in the process. Get comfortable as you find yourself completely relaxed and connect to your whole body.

Transcript

Hello friend,

It's Jax from Stress to Zen and welcome to the 61 point relaxation technique.

This practice will allow a deep and complete release of any muscular tension you have and it's going to train your mind to be one-pointed.

As you direct your attention in a systematic and orderly fashion for a definite period of time,

You'll be able to increase your ability to concentrate,

Relax,

And be present.

If you haven't already,

Lie down,

Get comfortable,

Be in a space where you won't be interrupted.

So close the door,

Turn off any notifications,

Any buzzing,

And make your space one that is cozy and distraction-free,

But also one where you won't fall asleep.

So grab anything you need to get comfortable and concentrated.

And now that you've created your relaxation space,

Let's take three arriving breaths together.

We'll inhale twice through the nose and then take a long exhale out the mouth.

Ready?

Two long inhales,

Open mouth exhale.

Again,

Two long inhales,

Exhale,

Sigh out.

Last one.

As your breath begins to settle,

Welcome yourself into the present moment as you arrive here fully and give yourself a moment to be even a fur breath and start to notice any sensations you feel in your physical body.

No judgment,

Just becoming aware.

Awareness in both palms.

Can you feel the sensations happening in both palms?

What does that feel like?

What about the mouth?

Awareness in the mouth,

The teeth,

The tongue,

The jaw,

The chin,

The upper lip,

Lower lip,

Space in between the lips.

Awareness in all the sensations arising around the mouth,

The eyes,

Eyebrows,

Forehead.

And as you bring this awareness into your whole face,

Can you invite a sense of relaxation to echo in the face?

And imagine that sense of relaxation,

Imagine that sense of relaxation like a wave cascading down the face into the neck,

The shoulders,

The belly,

Arms and hands,

Thighs and knees,

Ankles,

Feet and toes.

And can you start to soften,

To release,

To open,

To let things be spacious and notice the pacing of your breath.

Not seeking to change the breath,

But just acknowledging where your body rises to greet each breath in and releases with each breath out.

Then can you allow yourself to take deep,

Long,

Mindful breaths here,

Allowing the belly,

The rib cage,

The chest to rise,

Expand on those inhales and allow the chest,

The rib cage and the belly to fall and settle on the exhales.

So it's as though your breath becomes a wave,

A wave of present moment awareness,

Rising on the inhales and settling on the exhales.

Just allowing the body and breath to be tranquil,

Simply allowing this moment to let the body and the breath be tranquil while your mind is alert and aware.

And now we're going to touch on 61 points in the body.

Following the guidance of my voice,

You'll concentrate fully on each point.

And I will say each body part while counting up to 61 while you concentrate fully on each point and each part of your body.

If your mind wanders throughout the practice or it drifts off,

That's okay.

It's normal.

It's what the mind does.

However,

In those moments,

Can you pause?

Can you refocus to the sound of my voice and let yourself be with the different parts of your body,

Giving yourself this time to be relaxed and alert.

Take a deep breath in and a deep breath out.

Starting now at one point between the eyebrows,

Two hollow of the throat,

Three right shoulder joint,

Four right elbow joint,

Five middle of the right wrist,

Six tip of the right thumb,

Seven tip of the index finger,

Eight tip of the middle finger,

Nine tip of the ring finger,

Ten tip of the small finger,

Eleven right wrist joint,

Twelve right elbow joint,

Thirteen right shoulder joint,

Fourteen hollow of the throat,

Fifteen left left shoulder joint,

Sixteen left elbow joint,

Seventeen middle of the left wrist,

Eighteen tip of the left thumb,

Nineteen tip of the index finger,

Twenty tip of the middle finger,

Twenty-one tip of the ring finger,

Twenty-two tip of the little finger,

Twenty-three left wrist joint,

Twenty-four left elbow joint,

Twenty-five left shoulder joint,

Twenty-six hollow of the throat,

Twenty-seven heart center,

Twenty-eight right nipple,

Twenty-nine heart center,

Thirty left nipple,

Thirty-one heart center,

Thirty-two solar plexus just below the bottom of the breastbone,

Thirty-three navel center,

Two inches below the physical navel,

Thirty-four right hip joint,

Thirty-five right knee joint,

Thirty-six right ankle joint,

Thirty-seven right big toe,

Thirty-eight tip of the second toe,

Thirty-nine tip of the third toe,

Forty tip of the fourth toe,

Forty-one tip of the small toe,

Forty-two right ankle joint,

Forty-three right knee joint,

Forty-four right hip joint,

Forty-five navel center,

Two inches below the physical navel,

Forty-six left hip joint,

Forty-seven left knee joint,

Forty-eight left ankle joint,

Forty-nine left big toe,

Fifty tip of the second toe,

Fifty-one tip of the third toe,

Fifty-two tip of the fourth toe,

Fifty-three tip of the small toe,

Fifty-four left ankle joint,

Fifty-five left knee joint,

Fifty-six left hip joint,

Fifty-seven navel center,

Two inches below the physical navel,

Fifty-eight solar plexus,

Fifty-nine heart center,

Sixty hollow of the throat,

Sixty-one center between the eyebrows.

Feel the whole body,

The whole body here resting,

Alert and aware and take this next breath to just be,

To be with the whole body right here,

Right now and notice,

Notice how even if for a moment you are able to be concentrated,

Focused,

Alert,

Aware,

And relaxed we'll end our time together doing the same breath work we did at the beginning for three ending breaths two long generous inhales through the nose and one releasing exhale out the mouth,

Ready?

Inhale twice,

Open mouth exhale,

Again last time start to sense the volume and the density of your body lying here,

The sounds in the room of my voice of this recording and then maybe start to wiggle the toes,

The fingers,

Maybe you nod the head side to side and in your own time gently opening up the windows of your eyes.

Friends,

Thank you so much for taking this time for yourself.

This is Jax from Stress To Zen and I would love to hear your feedback so please go ahead and leave a comment let me know what you enjoyed so then I know what to make moving forward and I hope you have a wonderful,

Wonderful rest of your day,

Your morning,

Your evening,

Wherever you're at and I'll see you next time!

Reviews

Love this practice. Thank you 😊 🙏🏽 💓

Very relaxing, you have a great voice tone for this thanks 🙏

Her voice ended up being quite calming.

Feedback: superb!

What an invigorating way to start my day.

Points made sense, pace was right for me, i found my body tingling as followed along!

My only request would be a slightly slower wrap up sequence at the end. Thx!!!

~ Davy

A very relaxing body scan with a lovely twist that incorporates the Third Eye to the Sacral Chakra energy centers into the scan. The background sound was perfect and quietly supportive. Another beautifully crafted meditation, Jacks. Namaste...🪷😌🪷

This was great...a calm break to ease tension...thank you! 🧘‍♀️✨️🙏🦋😌

I love to feel the energy, vibration and aliveness in my body! Thank you 🙏🏽 my only question is why the root Chakra area wasn't included. ❤️

Wonderful. Thank you.
I appreciate the gpod quality sound, your gentle strong and clear voice. I would have appreciated to hear more audible sound of your breath during the 2-1 breath (I wasn't sure how or when to double breath).

Interesting that you count. I was initially sceptic as the numbers took a lot of space and I couldn't see any use/benefits, but I believe it helped me to stay focused some how.

Thanks again, I will be back.

The better way to start my day. Thank you Jacks🙏✨💫

A beautiful journey around the body, point by point, breath by breath. Thank you 🙏

Very enjoyable 61-point. I e done this type before, however I really liked your technique. I got a lot out of it. Namaste! 🙏🏼🪷🙏🏼

Thank you Jacks! This was just what I needed. I felt relaxed in my body and focused at the same time. Your voice helped keep cantered and I felt very connected and aware of my body.