61 Points

61 Points is a relaxation technique via body scan. Similar to Yoga Nidra, you will lie still and bring awareness to various joints and chakras. Try not to fall asleep, but instead find a state of rest between wakefulness and dreaming (called yogic sleep). This is a good alternative to Yoga Nidra because it takes less time. In addition, with continued practice, you'll learn the 61 points of focus and can then complete this practice anywhere at any time!

Transcript

This is a 61 point relaxation technique inspired by my recent restorative training with Mary Bruce.

To start,

Lie down in Shavasana and become very still.

Make sure that you are comfortable with support under your head and perhaps underneath the knees.

Let yourself feel heavy and do not move throughout this practice.

Start by becoming aware of your natural breath.

Without trying to control the breath,

Just become aware.

With each inhale,

Fill your chest and belly with oxygen.

And with each exhale,

Allow your body to become empty and heavy.

Now we will focus on 61 points within the body.

You are not going to move or touch any part of your body.

Just simply bring your attention to one part and then smoothly move on to the next without dwelling too much on any one part.

We will start with the eyebrow center.

Bring your awareness to your eyebrow center.

Bring your awareness to your throat.

Become aware of your right shoulder.

Right elbow.

Right wrist.

Right thumb.

Pointer finger.

Middle finger.

Ring finger.

Little finger.

Right wrist.

Right elbow.

Right shoulder.

Throat.

Bring your awareness to your left shoulder.

Left elbow.

Left wrist.

Left thumb.

Pointer finger.

Middle finger.

Ring finger.

Little finger.

Left wrist.

Left elbow.

Left shoulder.

Throat.

Center of chest.

Right side of the chest.

Center of chest.

Left side of the chest.

Center of chest.

Belly button.

Pubic bone.

Right hip.

Right knee.

Right ankle.

Right big toe.

Second toe.

Third toe.

Fourth toe.

Little toe.

Right ankle.

Right knee.

Right hip.

Pubic bone.

Left hip.

Left knee.

Left ankle.

Left big toe.

Second toe.

Third toe.

Fourth toe.

Little toe.

Left ankle.

Left knee.

Left hip.

Pubic bone.

Belly button.

Center of chest.

Throat.

Eyebrow center.

Become aware of your whole body.

Slowly bringing your awareness back to your breath.

Feel your body lying in stillness,

Feeling heavy.

Begin to become aware of your surroundings.

And take a deep breath.

When you're ready you can begin to bring in some mindful movement with fingers and toes,

Wrists and ankles.

Slowly roll to one side,

Taking a pause on your side.

And then gently use your top arm to bring you to a seated position.

Thank you for sharing your practice with me.

Namaste.

Reviews

❤️

Great cadence! I needed this fast Yoga Nidra for winding down. I practice many different Yoga Nidra and this really fills a gap I didn't even know I had.
Thank you!

Short and beautiful