Lie down onto your back.
You may have a small pillow under your head.
Become aware of your breathing.
Breathe deeply and smoothly.
Relax your face.
Relax your head.
Relax your neck and shoulders.
Relax the upper arms,
The lower arms,
Your palms and fingers.
Relax your finger joints,
Wrists and elbows.
Relax your shoulder joints and neck.
Relax your chest,
Your navel,
The lower abdomen and hips.
Relax your thighs,
Your calves,
Your feet and toes.
Relax your toe joints,
Ankles,
Knees and hip joints.
Relax the whole pelvis.
Relax your navel,
Chest,
Shoulders and neck.
Relax your face and head.
Continue breathing deeply and smoothly.
Bring your attention to the space between your eyebrows and visualize a blue dot at the eyebrow center.
Keep your attention at this point and think of the number 1.
Now bring your awareness to the center of your throat.
Visualize a blue dot at the center of the throat.
Visualize a blue dot at the right shoulder joint,
Right elbow joint,
Right wrist joint.
Visualize a blue dot at the tip of the right thumb,
Your tip of the right index finger,
Tip of the right middle finger,
Tip of the right ring finger,
Tip of the right little finger.
Come back to the right wrist joint and visualize a blue dot at the right wrist joint,
Right elbow joint,
Right shoulder joint,
Center of your throat,
Left shoulder joint,
Left elbow joint,
Left wrist joint,
Tip of the left thumb.
Visualize a blue dot at the tip of the left thumb,
Tip of the left index finger,
Tip of the left middle finger,
Tip of the left ring finger,
Tip of the little finger of the left hand.
Now come back up to the left wrist joint and visualize a blue dot at the left wrist joint,
Left elbow joint,
Left shoulder joint.
Focus the center of the throat,
Center of the chest,
Right side of the chest,
Center of the chest,
Left side of the chest,
Center of the chest.
Visualize the blue dot at the belly button,
The center of the pelvis,
Right hip joint,
The right knee joint,
Right ankle.
Visualize a blue dot at the big toe of the right foot,
Second toe,
The middle toe,
First toe,
The little toe of the right foot,
Right ankle joint.
Visualize a blue dot at the right ankle joint,
Right knee joint,
Right hip joint,
The center of the pelvis,
Left hip joint,
Left knee joint,
Left ankle joint.
Bring your awareness to the big toe of the left foot and visualize the blue dot at the big toe of the left foot,
Second toe,
Middle toe,
Fourth toe,
The little toe of the left foot,
Left ankle joint.
Visualize the blue dot at your left ankle joint,
Left knee,
Left hip,
The center of your pelvis.
Belly button.
Visualize a blue dot at the belly button,
The center of the chest,
The throat center.
Now bring your awareness up to the eyebrow center.
Continue breathing deep and smooth for a few minutes.
Imagine breathing in and out through your eyebrow center.
This concludes the 61-point practice.
When you're ready,
You can wiggle your fingers and toes and give your body a stretch.
Then gently open your eyes.
Namaste.
