Hello and welcome to this 61-point body scan,
Known as Savayatra,
Or Inner Traveling Through the Body.
This practice helps to create a sense of calmness,
Inner awareness,
And serenity,
Soothing the nervous system and resting our focus on the here and now.
I will guide your awareness to 61 internal points within the body.
As we visit each one,
Imagine a soft glow of calming light there,
Like the light from the moon.
Or if you prefer,
You can move your awareness from one point to the next as you sense and feel the inner space of your body.
Please begin by finding a comfortable position,
Either sitting or lying down.
When you're settled,
Softly close your eyes and turn your attention inward.
Begin to follow the flow of your breath.
Feel your body expand on the inhale and contract on the exhale.
Allow your breathing to be natural and effortless,
Releasing the need to control your breath.
Simply feel it as it comes and goes.
Feel the contact points where your body is touching the chair or the floor,
And allow your body to rest and be held by the support of the earth.
Invite a feeling of deep inner relaxation to come over you as we begin the practice.
Send your awareness to the space between your eyebrows and bring into focus the soft glow of light there.
Now move to the center of your throat,
Over to the right shoulder joint,
The right elbow joint,
The right wrist joint,
The tip of the right thumb,
Tip of the index finger,
Tip of the middle finger,
Tip of the fourth finger,
Tip of the fifth finger,
Back to the right wrist joint,
Right elbow joint,
Right shoulder joint,
Throat center.
Move the soft glow of light to the left shoulder joint,
Left elbow joint,
The left wrist joint,
Tip of the left thumb,
Tip of the index finger,
Tip of the middle finger,
Tip of the fourth finger,
Tip of the fifth finger,
The left wrist joint,
Left elbow joint,
Left shoulder joint,
Throat center.
Move your awareness to the heart center in the middle of your chest.
Over to the right side of the chest,
Back to the heart center,
The left side of the chest,
Heart center,
Solar plexus,
Just below the sternum,
Navel center,
Two inches below the physical navel.
Move your soft glow of light to the right hip joint,
Right knee joint,
Right ankle joint,
Right big toe,
Tip of the second toe,
Tip of the third toe,
Tip of the fourth toe,
Tip of the small toe,
Back to the right ankle joint,
Right knee joint,
Right hip joint,
Navel center.
Over to the left hip joint,
Left knee joint,
Left ankle joint,
Left big toe,
Tip of the second toe,
Tip of the third toe,
Tip of the fourth toe,
Tip of the small toe,
Back to the left ankle joint,
Left knee joint,
Left hip joint,
Navel center,
Solar plexus,
Heart center,
Throat center,
Space between the eyebrows.
Rest your attention and your soft glow of calming light at the space between your eyebrows.
Now allow the soft glow of light to grow and expand.
Allow it to move through your body,
From the space between your eyebrows down to the soles of your feet.
Once at your feet,
Fill each individual toe and both feet with this light.
Keep the light in your feet and continue to expand it up into your lower legs,
Then your upper legs,
Your pelvis,
And your waist.
Feel your awareness in the lower part of your body,
Balanced between the left and right.
Now continue to allow the light to grow upwards,
Filling your abdomen,
Upper chest,
Shoulders,
Both arms,
And all ten fingers.
Maintain this,
And allow the light to expand into your neck,
Your face,
And your head.
Your whole body is now filled with the light of your awareness,
And you are in a deep state of interconnectedness.
The practice of Savyatra,
The 61-point body scan,
Is now complete.
