Hi,
I'm Petra and I'm happy to have you here listening to me.
Today I want to introduce you to a very old technique which is called the 61 point relaxation.
It's a very effective tool,
Effective and easy to learn and to apply and it has no side effects.
Let's talk about this technique a little bit before we start the practice.
There will be a short break,
You will hear a gong and then I will talk you through this relaxation.
The 61 point relaxation is also sometimes called travel through the body,
Tibetan relaxation or shavayatra.
It helps us to find rest,
To fall to sleep or just to relax.
This technique is done while laying on the ground or on your bed or on your couch.
In your mind you are travelling through 61 points in your body.
It can happen that the first time you do this technique you forget one point or you simply fall asleep.
But that is no problem at all.
It's actually quite normal and with a little bit of practice it will be more easy.
If you realise that you are drifting apart,
That you are falling asleep,
Just go back to the last point you remember and carry on from there.
You can do the cycle as often as you want.
Usually one cycle is enough to feel relaxed.
But in general we can say that the more often you do a cycle the deeper the relaxation will become.
So when I talk you through the 61 points in your body now,
Go with your mind to this point,
Visualise it quickly and then carry on with me.
I would recommend you now to lay down,
Find a comfortable position,
Maybe cover yourself with a blanket or cover your eyes and then enjoy and relax.
Relax.
Bring your attention to the point between the eyebrows,
The point between the collar bones,
The right shoulder,
The right elbow,
The right wrist,
The right thumb,
The right index finger,
The right middle finger,
The right ring finger,
The right pinky,
The right wrist,
The right elbow,
The right shoulder,
The point between the collar bones,
The left shoulder,
The left elbow,
The left wrist,
The left thumb,
The left index finger,
The left middle finger,
The left ring finger,
The left pinky,
The left wrist,
The left elbow,
The left shoulder,
The point between the collar bones,
The solar plexus,
The right breast,
The solar plexus,
The left breast,
The solar plexus,
The navel,
The lower abdomen,
The right hip,
The right knee,
The right ankle,
The right big toe,
The second toe,
The third toe,
The fourth toe,
The little toe,
The right ankle,
The right knee,
The right hip,
The lower abdomen,
The left hip,
The left knee,
The left ankle,
The left big toe,
The second toe,
The third toe,
The fourth toe,
The little toe,
The left ankle,
The left knee,
The left hip,
The lower abdomen,
The navel,
The solar plexus,
The point between the collar bones,
The point between the eyebrows.
