Welcome to 61-Point Relaxation with Kushi.
This is a relaxation practice that targets specific energy points in the body,
Known as Marma Sthanas,
For an overall sense of healing and well-being.
So go ahead and lay down in Shavasana and find a comfortable position in which the head and neck are supported by a small pillow or roll of a blanket.
And if you have a tendency to feel cold,
Then covering yourself with a blanket as well.
As you lay down in Shavasana,
Begin to feel just the natural rise and fall of the breath at the abdomen,
The ebb and the flow of the inhale and the exhale,
Exhale and the inhale.
Not trying to change the breath,
But just observing it and through your observation,
Perhaps noticing how it becomes deeper,
More smooth and quiet.
I'll be bringing your attention to specific points in the body,
And your only task is to lay your attention there in the center of that point,
Imagining it as a hub of energy.
You can even visualize a bright star at that point.
Feeling the weight of the body against the ground,
Feeling the inside of the body as well as the outside of the body.
Just let the muscles,
The face,
The skin,
The bones all soften and relax.
Gently bring your attention to the third eye center,
The Agnya Chakra,
Deep in the center of the skull,
Behind the eyebrows.
Just feel that space energetically softening and vibrant.
Center of the throat,
Feeling the throat and the neck and the space in between.
Center of the right shoulder,
Deep in the space of the shoulder joint.
Right elbow,
Down towards the right wrist,
Localizing your attention there.
Cross the hand to the tip of the right thumb,
Right pointer finger,
Right middle finger,
Right ring finger,
And pinky finger,
Feeling the energy in the hand as you travel back up to the center of the right wrist.
Center of the right elbow,
Deep in the hollow of the elbow.
Right shoulder,
Center of the throat,
Feeling the energy from the center of the throat all the way up and down the right arm to the right fingers.
Center of the left shoulder,
Down the upper arm,
Center of the left elbow,
Center of the left wrist,
Tip of the left thumb,
Left pointer finger,
Middle finger,
Ring finger,
And pinky finger.
Bring the whole hand back to the center of the left wrist,
Left elbow,
Left shoulder,
Center of the throat,
Expanding your awareness in both directions,
Down both arms and back up.
Heart center,
Travel inside the center of the chest and layer awareness at the heart center,
Anahata chakra.
Center of the right chest,
Back to the heart center,
Center of the left chest,
And back to the heart center.
Moving down inside the body,
Navel center,
Manipura chakra,
Noticing and feeling center of the pelvis,
Svadhisthana chakra,
Center of the right hip,
Deep in the hip joint,
Feeling the head of the femur bone softening into the hip joint as you bring more energy there with your attention.
Moving down the thigh,
Center of the right knee,
Down the lower leg,
Center of the right ankle,
Across the foot,
Tip of the right big toe,
Second toe,
Right middle toe,
Fourth toe,
And the pinky toe.
Feeling the whole foot now as you travel back up,
Center of the right ankle,
More energy in the lower leg,
Up to the center of the right knee,
Up the thigh,
Center of the right hip,
Pelvic center,
Center of the left hip,
Down the thigh,
Center of the left knee,
Down the thigh,
Center of the left knee,
Keep going,
Center of the left ankle,
Center of the left big toe,
Second toe,
Middle toe,
Fourth toe,
And the left pinky toe.
All the way up the foot,
Center of the left ankle,
Traveling up now,
Center of the left knee,
Deep in the center of the left hip,
Pelvic center.
From the pelvic center,
Feeling both legs down to the feet,
Down to the tips of the toes,
And back up again to the pelvic center,
Energized and vibrant.
From the pelvic center,
Traveling up now,
Navel center.
Feeling the spine as you travel up in the spinal cord,
Awake and receptive,
Heart center.
Throat center.
During your journey,
Eyebrow center.
Crown of the head,
Feeling the sensations at the crown of the head as you localize your attention there.
With your next breath,
Feeling all 61 energy centers all together,
Deep inside the body,
Like spinning wheels of light,
All together.
Feeling the highways that run between these energy centers,
Clear and open,
With no obstacles.
Keep taking a few breaths into the whole body from the inside out.
Bring the intention of healing and ease into these energy centers as you breathe in and as you breathe out.
Feeling the mind very calm and quiet,
Very tranquil as it observes the body.
Good.
Slowly begin to deepen the breath in the abdomen,
And then bring the breath all the way from the abdomen into the chest and the lungs,
And then all the way into the fingertips and the toe tips as they gently begin to move,
Awakening the physical body,
Yet still being aware of the energy that's flowing within you.
Inhale,
Take the arms up overhead behind you,
Giving a nice long stretch with the body,
And then exhale,
Bring the knees in towards the chest.
Gently begin to roll over to the right side in a fetal position,
Acknowledging the harmony between mind,
Body,
And energy,
Deep within yourself.
Namaste.
