Online practice: To hear the online 61-Points Online Guided Meditation click here. (File is large, and may open slowly)

Part of the Yoga Nidra CD: The 61-Points exercise is a guided practice, systematically moving your attention through internal points. It is used as a part of systematic yoga meditation and Yoga Nidra (track 3 of the Yoga Nidra CD). Note that the last few instructions of the 61-Points practice are designed to transition into the Ascending Breath track of the Yoga Nidra CD, not to completely end the meditation.

The practice is about 16 minutes in length. 

• It is best done lying on your back on a hard, though comfortable surface, such as a carpeted floor. 
• Put a small cushion under the back of your head. 
• Lie in such a way that your head, neck, and spine are straight. 
• Place your arms a comfortable distance to your sides, and have the feet a comfortable distance apart. 
• After the exercise, you might want to go deep into the space between the breasts for yoga nidra (yogic sleep) or take a few minutes for seated meditation. 

However you experience the points is okay: 

• You may experience the points as gross body, such as skin, muscles, or bone 
• You may experience the points as a feeling awareness. 
• However you experience the points is okay--you cannot do it wrong. 
• If you "see" with your inner eye, that's okay. If you do not "see" with your inner eye, that's okay too. 
• You may experience darkness, or you may experience light, such as a point of light like a blue star. 
• Any way that you experience it is okay. 
• Simply allow your attention to go to the points, moving from one to the next. 

Here are the 61-Points, though you will not need this list when following the recording: 

• Forehead, throat 
• Right shoulder, right elbow, right wrist, tip of right thumb, tip of right index finger, tip of right middle finger, tip of right ring finger, tip of right little finger, right wrist, right elbow, right shoulder, throat
• Left shoulder, left elbow, left wrist, tip of left thumb, tip of left index finger, tip of left middle finger, tip of left ring finger, tip of left little finger, left wrist, left elbow, left shoulder
• Throat, space between the breasts, right breast, space between the breasts, left breast, space between the breasts, navel, lower abdomen
• Right hip, right knee, right ankle, tip of the right big toe, tip of the right second toe, tip of the right middle toe, tip of the right fourth toe, tip of the right little toe, right ankle, right knee, right hip, lower abdomen
• Left hip, left knee, left ankle, tip of the left big toe, tip of the left second toe, tip of the left middle toe, tip of the left fourth toe, tip of the left little toe, left ankle, left knee, left hip
• Lower abdomen, navel, space between the breasts, throat, forehead

The 61-Points exercise is an excellent practice for entering Yoga Nidra (yogic sleep), which is a state where you are in deep sleep, yet are awake. Yoga Nidra is deeply relaxing, and is used by the yogis to deal with samskaras (the deep impressions that drive karma) in their latent form.