In this exercise, awareness is directed and focused on 61 points of the body. The benefits of this technique are a deep and complete release of the muscular tensions, it increases concentration and focus and it enhances the ability to meditate. Most importantly it begins to shift the direction of your attention inwards and away from distractions and worries.
This is a lying down deep relaxation. Find a quiet, cosy and private room.
To feel warm and comfortable, you can use pillows, cushions and blankets. You can black-out the light by covering your eyes with a scarf or an eye-pillow. Take your time to find your perfect relaxation position before you start the practice.
If you cannot lie down, this practice can also be done sitting on a comfortable seat.