We're going to practice Savayatra,
Or the 61 points of light exercise,
As taught by the Himalayan tradition.
This is a systematic relaxation,
So it's best performed lying on your back in Shavasana.
Feel free to use any props to support under your head or knees so that you're as comfortable as you can possibly be.
Take a few moments to settle in now,
As I'm describing the practice to you.
This exercise is aimed at harmonizing all of the faculties of the mind and somatic systems of the body by activating or sending vital life force energy to marma-sthanas,
Or energy centers within the body.
Kind of like creating a map of the stars,
But in our own microcosm.
So take a moment now to make yourself 10 to 15 percent more comfortable,
And really start to settle in.
Become aware of your body and the space occupied by your body.
Become aware of the points of contact the body makes with the floor,
And start to feel the weight of the body settling into those points.
Become aware of the rise and fall of your abdomen as you gently inhale and exhale.
And let every exhalation help you to sink a little deeper into relaxation.
When you're ready,
Close your eyes and try to visualize a point of light in the best way that you can connect to a point of light.
Could be a star or a spark,
Or simply a soft glow of light.
If you're not a very visual person,
Don't worry.
You can simply move your awareness from point to point as I name them in the body.
We'll begin the practice now.
So move your awareness to the point between the eyebrows.
See that light illuminate there,
Or simply rest your awareness.
Now move the awareness to the center of the throat,
And again see the light illuminate there,
Or simply rest for a round or two of breath.
The right shoulder joint.
Right elbow joint.
Right wrist joint.
Tip of the right thumb.
Tip of the first finger.
Tip of the second finger.
Tip of the third finger.
Tip of the fourth finger.
Now move the awareness,
Or see the light illuminate again in the right wrist joint.
Right elbow joint.
Right shoulder joint.
Center of the throat.
Left shoulder joint.
Left elbow joint.
Left wrist joint.
Tip of the left thumb.
Tip of the first finger.
Tip of the second finger.
Tip of the third finger.
Tip of the fourth finger.
Move the awareness,
Or see the light illuminate again in the left wrist joint.
Left elbow joint.
Left shoulder joint.
Center of the throat.
Center of the chest,
I'm going to call that heart center.
The center of the right chest,
Or the right nipple.
Back to the heart center.
Heart nipple.
Heart center.
Nival center.
Pelvic center.
Right hip joint.
Right knee joint.
Right ankle joint.
Tip of the right big toe.
Tip of the second toe.
Tip of the third toe.
Tip of the fourth toe.
Tip of the fifth toe.
Return the awareness,
Or see the light illuminate again in the right ankle joint.
Right knee joint.
Right hip joint.
Pelvic center.
Left hip joint.
Left knee joint.
Left ankle joint.
Tip of the left big toe.
Tip of the second toe.
Tip of the third toe.
Tip of the fourth toe.
Tip of the fifth toe.
Back to the left ankle joint.
Left knee joint.
Left hip joint.
Pelvic center.
Nival center.
Heart center.
Throat center.
Eyebrow center.
Now relax the whole body through the gateway of the eyebrow center.
See all 61 points illuminate at once.
And sense that all the systems of the body and faculties of mind are coming into balance.
Body flows freely and the whole system is restored and harmonized.
This completes the practice of Savayatra,
The 61 points exercise.
You can start by taking a deeper,
Fuller breath and then making some small gentle movements in the body.
After you have stretched and moved a little bit,
You can roll over onto your right side to rest for a few moments.
And eventually make your way to a comfortable cross-legged seat where you can either begin a meditation practice or simply move on with your day.
Thank you for practicing the 61 points exercise with me.
Namaste.
