Welcome to the 61 point body scan meditation.
This meditation is designed to help release muscular tension in the body just by bringing our attention to different points where nerve plexuses are located.
This helps us just release any excess tension in the body and also helps relax the mind.
You'll want to find a comfortable space to sit down or even lie down if that feels more comfortable for you.
If you do kind of fall asleep or doze a little bit,
Do not be frustrated.
That is quite normal if this is the first time you're practicing this meditation.
Over time we get better and can stay more aware through the practice.
Also make sure you're free from any distractions.
Take a deep breath in and exhale.
Feel your body beginning to settle in,
Relaxing into all of its contact points with any supports underneath you,
Behind you.
Allowing yourself to feel grounded and supported.
Allowing yourself to drop away from the days,
Events,
Emotions,
Thoughts,
Scenarios.
Bring your attention and just focus on the inhale and exhale breath coming in as you inhale and breath releasing out as you exhale.
Belly and chest rising as you inhale and belly and chest falling as you exhale.
Allowing the breath to just breathe itself.
Now bring your attention to the body.
I'll guide you to different points of the body and as I guide you just remain in this non-doing state.
Be aware,
Allow your mind to travel to the space but you do not have to think about it.
Just follow my voice.
Bring your attention to the center of the eyebrows.
Below of the throat.
Right shoulder joint.
Right elbow.
Wrist.
Right thumb.
Tip of the index finger.
Tip of the middle finger.
Tip of the ring finger.
Tip of the small finger.
Wrist.
Elbow.
Right shoulder.
Below of the throat.
Left shoulder joint.
Left elbow.
Wrist.
Left thumb.
Tip of the index finger.
Tip of the middle finger.
Tip of the ring finger.
And tip of the small finger.
Wrist.
Elbow.
Left shoulder.
Below of the throat.
Middle of the chest.
Right side of the chest.
Middle of the chest.
Left side of the chest.
Middle of the chest.
Naval center.
Middle of the pubic bone.
Right hip joint.
Right knee.
Right pole.
Right big toe.
Tip of the second toe.
Tip of the third toe.
Tip of the fourth toe.
Tip of the small toe.
Ankle.
Knee.
Right hip.
Middle of the pubic bone.
Left hip joint.
Left knee.
Ankle.
Left big toe.
Tip of the second toe.
Tip of the third toe.
Tip of the fourth toe.
Tip of the fifth toe.
Ankle.
Knee.
Left hip.
Middle of the pubic bone.
Naval center.
Middle of the chest.
And rest at the heart center.
Hollow of the throat.
Point between the eyebrows.
And rest here at the third eye point.
Gently come back into the breath.
Breathe in and exhale fully.
Allowing yourself to come back into the breath,
Into the body,
And feeling the connections of the supports underneath and around you.
This ends the 61 point meditation.
Be well and be good to yourself.
