Hi there and a very warm welcome to this relaxation practice.
This is a systematic technique called Shavayatra and it's passed down through the Himalayan tradition of yoga.
This technique involves mentally journeying through 61 energy and nerve rich points of the body.
These are called mama points in the Ayurvedic and yogic traditions and at each of these 61 points you will experience a point of light or a sensation of lightness and this will arrive in a way that is unique to you.
So let's start by lying on your back in a comfortable position.
Yogis you'll recognize this shape as Shavasana.
As you lie down keep the spine long and straight but feel free to add cushions or props in a way that feels supportive for you.
Let your legs rest naturally apart and allow the feet to roll out wide.
Rest your hands either side of your body and if it feels comfortable today turn the palms open towards the sky.
Now begin to soften the body and bring awareness to your breath.
Feel the continuous flow of your breath as you breathe in and out.
Start to soften the ribcage and notice that the chest stays still as the belly rises and falls with the breath.
With every exhalation surrender your breath to the earth and allow the body to open.
Allow your attention to rest at the center of the forehead.
Feel deeper into this point for the midbrain and you may experience this as a point of light or color or perhaps a light physical sensation or inner vibration.
Allow this sensation to unfold in its own unique way for you as you remain effortless.
Now move awareness to the center of the throat.
Feel a point of light,
Color or sensation all while remaining effortless.
Be aware of your right shoulder joint.
Feel a point of light,
Color,
Sensation.
Right elbow joint,
Point of light.
Right wrist,
Point of light.
Tip of your right thumb,
Feel a point of light.
Become aware of the tip of your right index finger,
Tip of your middle finger,
Ring finger,
Little finger.
Move awareness to the right wrist,
Point of light,
Elbow,
Shoulder,
Throat center.
Be aware of your left shoulder joint,
Left elbow,
Left wrist,
Feel a point of light.
Bring awareness to the tip of the left thumb,
Tip of the left index finger,
Tip of the middle finger,
Ring finger,
Little finger.
Be aware of the left wrist,
Feel a point of light.
Left elbow joint,
Left shoulder joint.
Be aware of the throat center,
Feel a point of light.
Move awareness to the heart center,
The space between the pecs or breasts,
Feel a point of light.
Center of the right chest or breast,
Heart center.
Center of the left chest or breast,
Point of light,
Heart center.
Be aware of the navel center,
The lower abdomen at the level of the sacrum,
Point of light.
Right hip joint,
Right knee,
Right ankle,
Feel a point of light.
Tip of the right big toe,
Tip of the second toe,
Middle toe,
Fourth toe,
Little toe,
Right ankle,
Point of light.
Right knee,
Right hip joint,
Lower abdomen at the level of the sacrum.
Left hip joint,
Left knee,
Left ankle,
Point of light.
Tip of the left big toe,
Point of light,
Left second toe,
Middle toe,
Fourth toe,
Tip of the little toe,
Left ankle,
Point of light.
Left knee,
Left hip joint,
Lower abdomen,
Point of light.
Navel center,
Point of light,
Heart center,
Point of light,
Throat center,
Point of light.
Midbrain,
Point of light.
Be aware of the entire body resting here effortlessly.
Sense your body as a vast cosmic space and sense these points of light or pulsation all at once twinkling as stars in the night sky.
You are both this constellation of stars and the vast cosmic space.
You're both the finite body and the infinite cosmos resting together.
Rest in this luminosity of pure consciousness.
Start to deepen your breath.
Bring awareness back into your physical body.
Gently move your fingers,
Your toes,
Your wrists and ankles.
If you'd like to take a stretch,
Move in a way that feels good for you and then roll over to your side.
Take a moment here,
Soaking in the tranquility of your mind and body.
And then when it feels good for you,
Move yourself up into a comfortable seat.
Thank you so much for sharing this relaxation practice with me.
Take good care.
I'll see you soon.
