Take some time to find a comfortable position for your body.
It's different from day to day.
So simply notice how your body feels right now and support it so you can rest without the body distracting you from your practice.
Find a position that allows you to be alert with your spine tall but not rigid.
You might consider sitting on a block or a folded blanket to support your low back and give your knees more space to be below your hips.
If the knees are higher than the hips,
It creates tension in the low back and hip joints.
If you are lying on the floor or in your bed,
Relax your arms down by your sides.
Use props for support as needed,
Making any adjustments that are necessary to be completely comfortable and warm.
Take a moment to look around your room as you allow your breath to just naturally slow down,
Noticing all of the tiny details of the space around you.
The color of the ceiling,
The texture of any furniture within the space.
Notice the floor and observe where the door is.
Is it open or closed?
Notice any sounds within your room and even sounds outside of your room.
Is it possible to hear any sounds outside of the building?
You are welcome to close your eyes if that feels comfortable for you.
If you fall asleep during this meditation,
That is ok.
Some people use this practice every night to fall into deep restful sleep.
Before we begin,
Let's become aware of how much tension and stress is hiding out within.
No judgment,
As we quickly scan our body from the top of our head all the way down to our feet.
Become aware of how tight and tense we feel before our practice.
If you had to rate your stress level right now on a scale of 1 to 10,
What would it be?
How about the level of tension you feel in this moment on a scale of 1 to 10?
We will check back in at the end of our time together to see if any of that changes for you.
Now begin to observe that your breath simply falls in and falls out without any effort at all.
Allow your breath to become rhythmic and slow.
Next,
I will draw your attention to specific points throughout your body as you rest in stillness.
As I mention a body part,
Simply move your attention to that part and explore what sensations you discover there.
You cannot do this wrong.
Simply allow my voice to guide you on a journey of sensations throughout your body as you become more aware of how you are feeling,
Beginning at the point between the eyebrows.
Notice the hollow of the throat,
Right shoulder,
The bend of the right wrist,
Tip of the right thumb,
Tip of the index finger,
Tip of the middle finger,
Tip of the ring finger.
Notice the tip of the right small finger,
The bend of the right wrist,
Right shoulder,
Left shoulder,
Bend of the left wrist,
Tip of the left thumb,
Tip of the left index finger,
Tip of the middle finger,
Tip of the ring finger,
Tip of the left small finger,
The bend of the left wrist,
Left shoulder,
Heart center,
Right side of the chest,
Heart center,
Left side of the chest,
Heart center.
Solar plexus just below the bottom of the breastbone.
Navel center 2 inches below the belly button.
Tip of the right big toe.
Tip of the second toe.
Tip of the third toe.
Tip of the fourth toe.
Tip of the right small toe.
Right ankle.
Navel center.
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.
Tip of the left small toe.
Navel center.
Solar plexus.
Heart center.
Center between the eyebrows.
Heart center.
Notice if this point feels any different from when we began.
Notice the whole right arm.
Both arms together.
Observe the whole right leg.
Both legs together.
How does the front of your body feel?
Compare it to the back of your body.
Then feel both the front and back of your body together.
Arms.
Legs.
Arms.
Legs.
Together.
Torso.
Head.
And neck.
Together.
Whole body together as radiant sensation.
Then begin to count your inhalation and match it to your exhalation.
So if you inhale to a count of four,
Then also exhale to a count of four.
The number doesn't matter.
Just find balance and ease in the rhythm of your relaxed and balanced breath.
Now let's check back in.
Become aware,
Is there still tension and stress hiding out within?
Or has it all melted away?
No judgment,
As we just quickly scan our body from the top of our head all the way down to our feet again.
Remember back to the beginning of our practice how tight and tense you felt?
Do you feel the same?
Or do you feel more relaxed and at ease?
If you had to rate your stress level right now on a scale of one to ten,
What would it be?
How about the level of tension you feel in this moment?
How about the level of tension you feel in this moment on a scale of one to ten?
Thank you for joining me to explore the 61 point meditation.
Take a moment to congratulate yourself for taking the time for a little quiet reflection,
Integration,
Rest,
And self-care.
It is so important to find practices that help us turn down the dial on stress and tension so that we can feel better and have even greater mental clarity.
You put yourself on the busy schedule today.
You took the time to go within and notice how you were feeling.
And because of that,
You will have even more to give.
There's a quote that I love.
There's a quote that I love.
An empty lantern provides no light.
Self-care is the fuel that allows your light to shine brightly.
So come back often to refuel,
Recharge,
And feel better.
In gratitude,
Kalyani.
