Isha

Practice a 61-point body scan to calm your mind and awaken your subtle body for deep relaxation.

English

Shavayātrā, or the 61-Point Body Scan, is a guided yogic relaxation practice from the Himalayan tradition that moves awareness through 61 marma (energy) points, beginning at the Ājñā (third eye) chakra and concluding at the Mūlādhāra (root) chakra. Supporting pratyāhāra (sensory withdrawal) and preparing for dhyāna (effortless meditation), it connects you with the subtle body and deepens sākṣī bhāva—the witness consciousness that is our true nature.

Quick Reset: 61-Point Body Scan For Instant Calm

The 61 point relaxation or Savyatra is a deep relaxation practice from the Himalayan yoga tradition. It guides awareness through 61 internal marma energy points calming the body and mind. This technique supports Pratihar, sensory withdrawal and prepares for Dhyana, effortless meditation by awakening the subtle body and turning awareness inward. Lie down in Shavasana on a firm surface. Allow the spine to rest naturally with the head and neck supported. Let the legs extend fully a little wider than hip width apart. Let the feet fall open to the sides, relaxed and effortless. Arms rest slightly away from the body, palms facing up. Let your eyes gently close. Allow the breath to flow naturally, nothing to control, simply observe. Take a deep inhale through the nose and a long gentle exhale through the mouth, letting the body settle. Notice as you inhale the diaphragm contracts and the belly expands. As you exhale the diaphragm relaxes and the belly lowers. The breaths are deep, smooth and even. You are the quiet observer, resting in Sakshi Bhav, the deep feeling of witnessing. Feeling the flow of each breath, relaxing your body, resting in a state of stillness and inner awareness. Now bring your awareness to the Agnya Chakra, eyebrow center. Imagine there is a point of light or a point of energy like a star in the night sky. As you visualize a point of light or a point of energy, rest there and breathe. Throat center, right shoulder, right elbow, right wrist, tip of the right thumb, tip of the middle finger, tip of the ring finger, tip of the little finger, right wrist, right elbow, right shoulder, throat center, left shoulder, left elbow, left wrist, tip of the middle finger, tip of the ring finger, tip of the little finger, left wrist, left elbow, left shoulder, throat center, Hridaya, center of the chest, Nabhi, navel, right hip, right knee, right ankle, big toe, second toe, third toe, fourth toe, little toe, right ankle, right knee, right hip, Nabhi, navel, left hip, left knee, left ankle, big toe, second toe, third toe, fourth toe, little toe, left ankle, left knee, left hip, Nabhi, navel, Hridaya, center of the chest, throat center, Agnya chakra, eyebrow center, Sahasrar, crown of the head, Agnya chakra, eyebrow center, throat center, Hridaya, center of the chest, Nabhi, navel, Muladhara chakra, base of the spine. Now, feel the spine as a luminous column of awareness, light flowing from base to the crown. Now, allow your awareness to expand to include the entire body from the crown of the head to the soles of the feet. Feel the whole body as a radiant field of light. The breath is easy, the mind is clear, awareness is resting in itself. Let go into this spacious presence. Slowly, begin to deepen your breath, bring slight movement to your fingers and toes. Stretch in a way that feels natural to you. Roll on to your right side and rest there for a moment. When you're ready, slowly come up to a comfortable seated position. Bring your hands to your heart in Anjali mudra. Feel gratitude for your body, your breath, and your inner awareness. Om Shanti, Shanti, Shanti. Namaste. Namaste.