# 61 Points Relaxation Meditation

You can do this practice sitting up or lying down. If you are able to do it lying down without falling asleep, it will serve very well as a deep relaxation exercise. Done sitting up it serves more as a kind of calming concentration exercise.

The exercise consists simply in following with your attention a trail of 61 distinct points throughout the body. That is to say, you focus your attention on each of 61 distinct points in turn.

There are a number of options in regards to what you do at each point and how much time you spend there. In regards to what you do at each point, you have the choice of either

- silently counting the point
- imagining a small blue star there (blue because it is the most calming color)
- simply noting the sensation at each point
- doing all of the above - or any combination thereof

So, if you choose to count the points, you start at the first point which is at the center of the forehead and you say silently to yourself, “One.” You then move to the next point at the center of the neck and count, “Two,” and so forth until you reach the 61st point. On the other hand, if you choose to imagine a blue star, you simply focus your attention on the point and imagine a blue star occupying that point and so on with each point, without counting or doing anything else.

In regards to how much time to spend, you can either time the movement of your attention with your breath, so that with each inhalation you move to the next point and with each exhalation you focus your attention there. (Exhalation is inherently more relaxing than inhalation, so it's best to use the exhalation for the time spent at the point which you are relaxing.) Alternatively, you can completely ignore the breath and just move according to a set amount of time at a pace which you find relaxing, usually with between 2 to 5 seconds spent at each point.

Each time you focus your attention on a point, whether you are counting it, imaging the star or feeling the sensation at that point, try to feel the point and the area that surrounds it melting into a deep relaxation. If it already feels relaxed, just imagine it relaxing even more.

Expect to spend a number of sessions at the beginning just learning the proper progression of the points. Once you have them memorized and they follow effortlessly one after the other, you will begin to be able to experience the deep relaxation possible with this exercise. Alternatively, you can have someone read to you the points out loud.

The points to focus on are as follows (refer to chart for easy print out):

1 – center of forehead2 – base of the front of the neck

3 – right shoulder

4 – right elbow (inside or outside, as you prefer – the same for all other joints)

5 – right wrist

6 – right thumb

7 – right index finger

8 – right middle finger

9 – right ring finger

10 – right little finger

11 – right wrist

12 – right elbow

13 – right shoulder

14 – base of the front of the neck

15 – left shoulder

16 – left elbow

17 – left wrist

18 – left thumb

19 – left index finger

20 – left middle finger

21 – left ring finger

22 – left little finger

23 – left wrist

24 – left elbow

25 – left shoulder

26 – base of the front of the neck

27 – center of chest

28 – right of chest

29 – center of chest

30 – left of chest

31 – center of chest

32 – navel

33 – pubis

34 – right hip

35 – right knee

36 – right ankle

37 – right big toe

38 – right second toe

39 – right third toe

40 – right fourth toe

41 – right little toe

42 – right ankle

43 – right knee

44 – right hip

45 – pubis

46 – left hip

47 – left knee

48 – left ankle

49 – left big toe

50 – left second toe

51 – left third toe

52 – left fourth toe

53 – left little toe

54 – left ankle

55 – left knee

56 – left hip

57 – pubis

58 – navel

59 – center of chest

60 – base of the front of the neck

61 – center of forehead

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## Comments on "61 Points Relaxation Meditation"

Jenny

on 25 October 2013 at 9:57 am:

Hello

I would like to request permission to use your sixty one point meditation.

I have written a book called Yoga for Travellers and I would like to use this meditation or relaxation in one of the suggested sequences.

I am happy to reference your website, but please let me know if you have taken this meditation or relaxation from another source.

Many thanks

Jenny

Peter

on 25 October 2013 at 10:22 am:

Hi Jenny,

I learned the 61 Points relaxation sequence from my teacher during a guided meditation over ten years ago -- and he in turn had learned it through Swami Rama of the Himalayan Yoga group. You can find a number of other references to the meditation online, so I believe it could be considered in the public domain. I modified the accompanying picture based on a drawing of the human body I found online (but I don't have a reference), and added the numbering.

The Yoga Nidra relaxation at http://www.meditationmojo.com/meditation-articles/advanced-meditation/lucid-sleeping-yoga-nidra is something I developed myself. I also developed a 108 Points Relaxation which I'd be happy to share with you if you're interested.

Best wishes,

Peter