20 minutes to relax and heal deeply.
If you have problems sleeping this is a definitely the practice for you to do. You can repeat the exercise every time you wake up until you educate your responses to relax. You may find each of the points you focus on will have an emotional content or an awareness you may need. Explore the content of your body in a relaxed way. The whole universe is in there.
1. - Lay down comfortably in your bed with your feet spread apart, the toes pointed outward, and the hands a bit away from the body. Palms are up, eyes and lips gently closed. Tongue is relaxed at the roof of the mouth.
2. - Focus in your body for a few minutes.
3. - Focus on your breath. Notice your inhale and out breath. Notice as well the transition between them. Ideally the length of your inhalation will be the same as your exhalation.
4. Gently and with friendliness, take your awareness to each of the parts of the body and in the exhale just relax.
Point numbers:
1 start with the center of the forehead
2 focus in the throat center at the pit of the throat.
3 the right shoulder joint
4 the right elbow join
5 the right wrist joint
6 the tip of the right thumb
7 the tip of the right forefinger
8 the tip of the middle finger
9 the tip of right ring finger
10 the tip of the right little finger
11 the right wrist joint
12 the right elbow joint
13 the right shoulder joint
14 the throat center
15 the left shoulder joint
16 the left elbow joint
17 the left wrist joint
18 the tip of the left thumb
19 the tip of the left forefinger
20 the tip of the left middle finger
21 the tip of the left ring finger
22 the tip of the left little finger
23 the left wrist joint
34 the left elbow joint
25 the left shoulder joint
26 the throat center
27 the heart center, between the two breasts
28 the right breast
29 the heart center
30 the left breast
31 the heart center
32 the navel center
33 the center of the abdomen
34 the right hip joint
35 the right knee joint
36 the right ankle joint
37 the tip of the right big toe
38 the tip of the right second toe
39 the tip of the right middle toe
40 the tip of the right fourth toe
41 the tip of the right little toe
42 the right ankle joint
43 the right knee joint
44 the right hip joint
45 the center of the abdomen
46 the left hip joint
47 the left knee joint
48 the left ankle joint
49 the tip of the left big toe
50 the tip of the left second toe
51 the tip of the left middle toe
52 the tip of the left fourth toe
53 the tip of the left little toe
54 the left angle joint
55 the left knee joint
56 the left hip joint
57 the center of the abdomen
58 The navel center
59 the heart center
60 the throat center
61 the center of the forehead
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