Yoga Nidra 61 Point Meditation

Written Guide

This relaxation exercise involves guiding your attention through a sequence of 61 specific points across your body. The process is simple: focus on each point, one at a time, notice any tension, and consciously release it before moving to the next.

You can practice this while sitting or lying down. Lying down can deepen relaxation, provided you can stay awake, while sitting up encourages a calming and focused state of concentration.

How to Practice:

At each point, you can choose one or a combination of the following techniques:

  1. Silently count the point. (e.g., “one” at the forehead, “two” at the neck)

  2. Visualize a small, calming blue star at the point. (Note the sensation you feel at the point.)

  3. Combine all of the above.

    For example, if you’re counting, start at the forehead with “One,” then move to the neck with “Two,” and so on until you reach all 61 points. If you prefer visualization, focus on picturing a blue star at each point without counting.

Time your focus

Synchronize your attention with your breath: inhale as you move to the next point and exhale as you focus on and relax that point. (The exhalation naturally promotes relaxation.)

Alternatively, ignore the breath and spend a set amount of time on each point, typically 2 to 5 seconds, adjusting to a pace that feels relaxing.

Feel the relaxation

At each point, imagine the area melting into relaxation. If it’s already relaxed, envision it softening even further.

Learning the points

Initially, you may need to spend a few sessions memorizing the sequence of points. As the progression becomes effortless, you’ll be able to dive deeper into the relaxation experience. Alternatively, you can have someone guide you by reading the points aloud.

Whether you choose to count, visualize, feel sensations, or use a combination of techniques, this exercise is a powerful way to cultivate deep relaxation and focus. Once you’re ready, you can move on to exploring the full sequence of points.