In this 61 point body scan,
We'll guide our awareness through the body from point to point.
Begin by settling into a reclined position,
Perhaps utilizing the support of pillows,
Blankets,
Bolsters,
As you come to lie down on your back.
Once you've reached this reclined position,
Start to allow your eyes to softly close down.
Begin by simply feeling the sensation of what's beneath you as you allow your body to melt into that surface,
Releasing into the earth beneath.
And as your body melts into that surface,
Feel any tension begin to melt out of your muscles.
As your body softens and relaxes,
Begin to take your awareness to the space between your eyebrows,
Your third eye,
And begin to find a blue star at this space.
This blue star is what we will carry from point to point as we move through the body.
Feel this star at your third eye,
And then it moves down to the hollow of the throat,
Over to the right shoulder,
The right elbow,
The right wrist,
Tip of the right thumb,
Tip of the pointer finger,
Tip of the middle finger,
Tip of the ring finger,
And tip of the pinky finger,
Back to the right wrist,
The right elbow,
The right shoulder,
And the hollow of the throat,
Over to the left shoulder,
Left elbow,
Left wrist,
The tip of the left thumb,
Tip of the pointer finger,
Tip of the left middle finger,
Tip of the ring finger,
And tip of the pinky finger,
The left wrist,
The left elbow,
The left shoulder,
And the hollow of the throat.
The blue star moves down to the center of the chest,
To the right side of the chest,
And back to center,
The left side of the chest,
And back to center,
To the solar plexus above the belly button,
The navel center below the belly button,
Over to the right hip,
The right knee,
The right ankle,
Tip of the right big toe,
Tip of the second toe,
Tip of the third toe,
Tip of the fourth toe,
And tip of the fifth toe,
Back to the right ankle,
The right knee,
The right hip,
And the navel center below the belly button,
To the left hip,
Left knee,
Left ankle,
Tip of the left big toe,
Tip of the second toe,
Tip of the third toe,
Tip of the fourth toe,
And tip of the fifth toe,
To the left ankle,
Left knee,
Left hip,
And to the navel center below the belly button,
Up to the solar plexus above the belly button,
To the center of the chest,
The hollow of the throat,
And the third eye between the eyebrows.
Now notice all 61 points,
61 blue stars lit up within the body like a beautiful constellation.
Gently begin to deepen your breath.
Start to invite little movements back into your fingers and your toes,
Perhaps allowing those movements to grow as you find a bigger stretch,
Taking your time to start to come back,
Perhaps rising back up into a seat,
And as you feel ready,
Blinking your eyes back open and returning.
