Hi everyone,
Thank you for joining me for the 61 point meditation practice.
It's best to lie down on your back in a comfortable position.
Extend your legs out long and allow your arms to rest gently by your sides.
But if you can't lie down for any reason,
You can sit down either on a chair or on the floor.
And at this time,
Take a moment to make any adjustments to make yourself even more comfortable.
This exercise consists of simply following with your attention to 61 different points throughout the body.
Just follow along with me as I lead you through these points and then rest your attention at these different points with ease.
If you like,
You can visualize a soft white light at each of the points that I mentioned.
So let's begin by bringing your attention to the center of your forehead.
Maybe visualize a ball of white light here.
Moving your attention now and the light to the hollow of the throat.
Over to the right shoulder joint.
Right elbow joint.
Middle of the right wrist.
Tip of the right thumb.
Tip of the right index finger.
Tip of the middle finger.
Tip of the ring finger.
And tip of the right little finger.
Now bringing your awareness and the ball of white light to the right wrist joint.
The right elbow joint.
And the right shoulder joint.
Moving to the hollow of the throat.
Over to the left shoulder joint.
Left elbow joint.
Middle of the left wrist.
Tip of the left thumb.
Tip of the index finger.
Tip of the left middle finger.
Tip of the ring finger.
And tip of the left little finger.
Bringing your attention and the light back to the left wrist joint.
Left elbow joint.
Left shoulder joint.
And the hollow of the throat.
Moving to the center of the chest.
Over to the right side of the chest.
Back to the center of the chest.
Over to the left side of the chest.
And back to the center of the chest.
Bringing your awareness and the white light to the solar plexus,
Which is just below the ribcage and a few inches above the belly button.
Moving to the navel center.
The right hip joint.
Right knee joint.
Right ankle joint.
Tip of the right big toe.
Tip of the second toe.
Tip of the third toe.
Tip of the fourth toe.
And tip of the right little toe.
Back to the right ankle joint.
The right knee joint.
The right hip joint.
Center of the lower abdomen.
Over to the left hip joint the left knee joint.
Left ankle joint.
Tip of the left big toe.
Tip of the left second toe.
Tip of the third toe.
Tip of the fourth toe.
And the tip of the left little toe.
Back to the left ankle joint.
Left knee joint.
Left hip joint.
Center of the lower abdomen.
To the solar plexus.
Over to the center of the chest.
And the hollow of the throat.
Now bring your awareness to the center of the forehead.
Inhale.
And as you exhale,
Imagine all of the 61 points lighting up all at once,
Like the stars shining brightly in the night sky.
Allow yourself to take a deep breath in and a long,
Slow exhalation out.
Take a few moments here to remain in silence and I'll let you know when it's time.
Thank you for practicing with me today.
Please take all the time you need before you transition out of this practice and move on to the rest of your day.
Namaste.
