The 61-point exercise is best done while sitting in a chair or lying on your back.
If using a chair,
Choose one with a straight back and no arms.
Sit upright with the shoulders relaxed away from your ears,
Feet flat on the floor,
And hands resting palms up on your lap.
You want to be as comfortable as possible with no physical distraction.
If necessary,
Wear a sweater or cover yourself with a blanket.
If you are lying down,
You may choose to use a cervical pillow for your neck,
Or a rolled blanket under the knees.
Lie on your back with the arms away from the body,
Palms up,
And the feet naturally falling open to the sides.
Begin now to clear the mind by coming to an awareness of how your body feels at this moment.
Notice the sensation of your body against the floor or on the chair.
Surrender to the movement of the breath.
As we begin the 61-point exercise,
Simply relax and notice sensation in each point as we move through the body.
Or,
For a deeper mind-body experience,
Focus the breath at each point as we go.
Now bring your full awareness to the point between the eyebrows,
Eyebrow center.
Be aware of sensations in the throat,
The right shoulder joint,
Right elbow,
The right wrist,
Tip of the right hand thumb,
Tip of the index finger,
Middle finger,
Tip of the ring finger,
And the little finger,
The right wrist,
Right elbow,
Right shoulder,
The throat,
The left shoulder joint,
The left elbow,
The left wrist,
The tip of the left hand thumb,
Tip of the left index finger,
Middle finger tip,
Ring finger,
And little finger,
Wrist,
The left elbow,
Left shoulder,
The throat,
The heart center,
The right chest,
The heart center,
The left chest,
And back to the heart center,
The solar plexus or the upper belly,
And the lower belly center about four inches below the navel,
The right hip joint,
The right knee,
The right ankle,
Tip of the right big toe,
Tip of the second toe,
Third toe,
Fourth toe,
Tip of the little toe,
The right ankle,
The right knee,
Right hip,
Low belly center,
And the left hip joint,
The left knee,
Left ankle,
Tip of the left big toe,
Tip of the second toe,
Third toe,
Fourth toe,
And tip of the little toe,
Left ankle,
Left knee,
The left hip,
Low belly center,
Upper belly center,
The heart,
The throat,
Eyebrow center,
The eyebrow center,
Now the whole body,
The whole body together.
You may linger here as long as you like,
Or to complete the practice,
Begin to gently move and stretch the body in transition.
If on the floor,
Roll onto your side for a few breaths,
And slowly push up to a seated position.
This concludes the 61-point exercise.
Namaste.
Namaste.
