Self-Massage

Much of the time we are so caught up in what’s going on in our heads, that we often neglect our bodies. It is not often we find the time to check-in with our bodies in the ‘go faster, do more, push harder’ culture of modern life. But some times we need to slow down and offer our bodies some tender loving care.

So let’s take the time to escape from the busy-ness of our lives (because it will be there waiting when we get back), quiet that judgmental voice inside our heads (thank you, but scram for now!) and appreciate all that our bodies do for us by ....

Self-massage.  

Self-massage is a wonderful way to slow down, reconnect with the body, and cultivate self-compassion.  It is also an effective way to increase movement of lymph fluid, increase circulation, and stimulate the part of the nervous system that is responsible for repair and rejuvenation. 

Yes, self-massage is good for you!

 

When is a good time for self-massage?

Choose a time when you’re least likely to be interrupted for a good five to ten minutes. I usually choose the time immediately after I finish showering.  The bathroom is already warm and cozy from the shower and all I have to do is towel off.

What do I need for self-massage?

All you need is your favorite oil, lotion, or cream and a small hand towel. I stick to nut- or seed-based oils, like coconut or sesame, free from scents, stabilizers, or synthetic ingredients. I also recommend jojoba, almond oil, or olive oils.  Shea butter is nice, especially during the winter.  Shea is thicker, less oily (unless heated), and can be great if you experience dry skin during the colder months.

How do I self-massage?

Bring awareness to your breath.  Feel your breath slow and deepen as you shift your attention to it.  Stay here with your attention on your breath for about 6 inhalations and exhalations, breathing deeply down into the belly.  When you feel relaxed, you are ready to begin.

Either sitting or standing, you should start at your feet, massaging one leg at a time, directing your strokes up towards the heart. Be sure to work the areas between the toes, around the ankles, and behind the knees.  These are key areas where in lymph fluid likes to hang.  Begin to take notice of the thoughts and/or feelings that arise during the massage. Without judgment, ask yourself if these thoughts are serving you in this moment.  If they are not, gently let them go and shift your thoughts to those of appreciation and gratitude.  If you find yourself thinking about other things outside of the room, bring your attention back to your breath or back to the area of the body that you are working on.

When rubbing the legs make sure that you massage the ENTIRE leg.  This includes the inner and outer thighs, groin, and buttocks.  Often, these areas of our bodies get neglected or ignored because we feel self-conscious about them or are particularly hard on these parts of the body because they do not live up to our expectations.   If this rings true, I encourage you to spend extra time on these parts of the body. Give them the attention that they need, that they deserve. 

Again, directing all the long sweeping strokes towards the heart, work the arms starting with the hands and wrists. Make sure when you massage the arm that you also do some long strokes from the wrist all the way up the arm and into the armpit region.  This is a great stoke that moves the lymph towards the nodes in the armpit and the heart. Move onto the torso, massaging the belly, ribs, breasts, neck and chest.  Try to comfortably reach all the areas of your body, taking time to thank each and every part. 

When you are finished, take a few more deep breaths as you towel off the excess oil.

Self-massage is easy to work into your busy schedule and only takes a few minutes a day. It can help you slow down, relax, increase self-awareness, decrease stress, and improve body image.

Who knows, maybe it will inspire you to make an appointment with your favorite massage therapist to get at the areas of your body you can’t reach!