We're going to practice the 31 points exercise.
Lie down on the floor or somewhere where you can feel comfortable,
Be in shavasana posture as it's known in yoga,
So you're lying on your back,
Your feet are apart,
The hands are somewhere next to your body,
Allow to have some space between the body and the hands,
Palms are facing apart,
You can use pillow if you want supporting your head,
Make yourself comfortable,
Turn your head right and left and allow it to settle in the middle,
Scan your body and notice where you might have any tension and adjust if necessary,
Breathe through your nose,
Inhale and exhale slowly,
Smoothly and calmly,
Notice when your body is touching the floor or the ground,
The back of your legs,
Underneath your bottom,
Somewhere along your back,
Back of your arms,
In the back of your head,
Feel these points and feel the weight of your body and with the next exhalation allow the ground,
Mother earth holding the weight of your body,
Give the weight to the earth through these points,
Become aware of your breathing,
Breathe deeply,
Smoothly and evenly,
Without any pauses or noise,
Bring your attention to the top of your head and relax the top of your head,
Relax your forehead and the facial muscles,
Relax your neck and the throat area,
Relax the shoulders,
The upper arms,
Relax the lower arms,
The palms and the fingers,
Relax your joints,
Wrists,
Elbows,
Shoulder joints and the neck,
Relax your chest,
Your navel,
Your lower abdomen and the hips area,
Relax the pelvic muscles,
Relax your thighs,
Knees,
The calves,
Relax your feet and relax your toes,
Relax your toe joints,
Ankles,
Knees and hip joints,
Relax the whole pelvis,
Relax your chest,
Shoulders and neck,
Relax the facial muscles,
The forehead and the top of the head,
Continue to breathe deeply,
Smoothly and evenly without pauses or noise,
In this exercise I will guide you through 31 points of the body,
People start at the forehead,
When I mention a point bring your attention there,
Inhale and exhale in that point and deeply relax,
Now bring your attention to the space between the eyebrows,
The eyebrow center and deeply relax it,
Next bring your awareness to the center of your throat and relax it,
Move your attention to the right shoulder joint and relax it,
Right elbow joint and relax,
Right wrist joint,
Relax,
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,
Now back up to the right wrist joint,
Right elbow joint,
Right shoulder joint,
The center of your throat,
Move to the left side,
To the left shoulder joint,
Left elbow joint,
Left wrist joint,
Tip of the left thumb,
Tip of the left index finger,
Tip of the left middle finger,
Tip of the little finger of the left hand,
Back up to the left wrist joint,
Left elbow joint,
Left shoulder joint,
Then bring your awareness to the center of the throat,
Move your attention to the middle of the chest,
The heart center,
Now the right part of the chest,
The middle of the chest again,
The left part of the chest and finally the middle of the chest again,
Hold your attention here in the middle of the chest,
In the heart center,
Breathe deeply,
Smoothly and evenly without any noise and allow the breath to flow,
Breathe through the heart center,
The middle of the chest,
Continue this practice,
I will mind the time and you will hear a soft bell when the practice will end,
Gently bring back your attention,
Deep breathing,
Be aware of your body,
Take back the weight of the body,
From the ground,
From Mother Earth,
Feel the weight of your body again,
Gently move the toes,
The fingers,
Turn the head right and left and by bringing the right arm underneath your head,
Turn to your right side,
With the help of your left hand gently push yourself up in a comfortable seating posture,
Keep your eyes relaxed or closed,
Continue breathing smoothly,
Slowly and evenly without any disturbance,
Relax your hands,
Your palms on your lap or you can also turn your hands upwards,
Palms facing towards the sky,
If you wish to and it feels effortless,
You can touch the pointing finger and the thumb,
Closing the energy cycle in the body,
Observe the flow of the breath in the nose and be aware of the subtle sensations as the air is touching the nose,
You may notice that the air is cooler as you inhale and the air that you exhale is warmer,
As you continue breathing smoothly and slowly,
Gently move your attention between the navel and the nose,
Inhale and exhale and follow the flow of the breath with your attention between the navel and the nose,
Now invite the mantra SO HUM and add it to your practice,
Think SO as you inhale and HUM as you exhale,
Inhale from navel to nose,
Think SO,
Exhale from nose to navel and think HUM,
Inhale navel to nose,
SO,
Exhale nose to navel,
HUM,
SO,
HUM,
SO,
HUM,
Continue with your own rhythm,
Whenever your mind wanders around,
Just be aware and gently guide your attention back,
Following the flow of the breath between navel and nose with the mantra SO HUM,
Let go of the practice and release the mantra,
Continue breathing naturally,
Being aware of your breathing,
Of your body and of your surroundings and whenever you feel ready,
Gently open your eyes,
Om Shanti,
Shanti,
Shanti,
Loka,
Samastha,
Sukhino,
Bhavantu,
May all beings be happy and free always and may your doubts,
Feelings and actions contribute to the happiness and freedom of all.
Namaste
