61 Point Yoga Nidra Meditation

The 61 points is part of a yoga nidra practice. It is a systematic relaxation exercise where you allow your awareness and attention to travel to different points in the body. This is a very helpful way to relax to prepare you for the practice of yoga nidra (yoga sleep) or to bring you to sleep for the night. The following can be recorded or read to you. You may be able to memorize it and bring you through the practice yourself.

Begin by lying in the pose savasana. Align your head with the spine, arms rest next to you with the palms up and legs long and apart with the feet relaxed. Relax the face, lips are closed and there is a space between the upper and lower row of teeth. The tongue is off the roof of the mouth and the tip of the tongue rests at the back of the top two teeth. Eyes softly close. The points mentioned are marma stanhas-energy hubs. Send the breath as the point is mentioned, send the energy of thank you, or a prayer there.

1 – center of forehead 
2 – base of the front of the neck
3 – right shoulder
4 – right elbow
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