61-Points Body Scan: Your Constellation Of Stars

The 61-point body scan is a practice also called "shavayatra", meaning "traveling through the body". This practice will take you on a short journey to visualize your constellation of stars & twinkling light in your body - we are all made of stars after all! It will move you through the points that carry energy like the joints, energy centers (or chakras) and nerve-rich places like the fingertips, helping you to relax those areas. Moving your attention through these points can also help you increase inner focus, relax your nervous system, and release built-up tension.

This practice can help to prepare you for Yoga Nidra as well as offer many of the same benefits. Use it during a break at work, in the morning, at night, or at any point when you have 10 minutes for yourself.

This track has no music and only a few moments of silence at the end for a shorter and more accessible practice for when life gets busy. If you require more rest after, take more time in silence at the end.

Transcript

Welcome,

My name is Natalie and I'm going to guide you through a 61 point body scan.

This is a traditional practice also known as Savyatra,

Which means traveling through the body.

So find yourself a comfortable place to be.

Let your body settle into stillness.

Allow your breath to become soft,

Slow.

And as we move slowly through each of the 61 points,

You can either bring your attention and awareness to that spot in your body,

Where you can feel any energy present,

Or you can even visualize a flame,

Light,

Or a twinkling star.

We'll start at the first point,

The point between your eyebrows.

And move your attention down to the center of your throat.

Your right shoulder.

Right elbow.

The middle of your wrist.

Tip of your thumb.

Tip of first finger.

Tip of second finger.

Tip of third finger.

And the tip of your little finger.

Back to your wrist.

Elbow.

Shoulder.

And the center of your throat.

Left shoulder.

Elbow.

Wrist.

Tip of thumb.

And tip of first finger.

Tip of second finger.

Tip of third finger.

Tip of your little finger.

Left wrist.

Elbow.

Shoulder.

And the center of your throat.

Heart center.

Right side chest.

Heart center.

Left side chest.

Right side chest.

Back to your heart center.

Down to your solar plexus.

Navel center.

Two inches below your navel.

Right hip.

Right knee.

Left knee.

Left hip.

Right knee.

Tip of big toe.

Tip of second toe.

Tip of third toe.

Tip of fourth toe.

And tip of fifth toe.

And tip of sixth toe.

And tip of seventh toe.

And tip of eighth toe.

And tip of ninth toe.

And tip of tenth toe.

And tip of eleventh toe.

And tip of twelfth toe.

And tip of twelfth toe.

And tip of twelfth toe.

And tip of twelfth toe.

And tip of twelfth toe.

And tip of twelfth toe.

And tip of twelfth toe.

And tip of twelfth toe.

And tip of twelfth toe.

Tip of first toe.

Tip of second toe.

Tip of third toe.

Tip of fourth toe.

Tip of fifth toe.

Ankle.

Knee.

Navel center.

Solar plexus.

Heart center.

The center of your throat.

Third eye center.

Now imagine all 61 points of your body.

Imagine each point like a twinkling star.

All 61 points of your body like a constellation in the night sky.

Thank you so much for sharing in this practice.

May peace be with you.

Reviews

Perfect pacing and calming voice. Such a solid short practice.
Next time I will do a minute of breath work before starting to help me settle in before the 61 points.