Keep your breath relaxed and free while applying self-massage and follow the breathing instructions given with each technique. Avoid the tendency to hold the breath while concentrating.
The length of time the self-massage lasts depends on the effect you want to achieve. A brisk, quick massage in the morning is invigorating and stimulating and a good start to the day. A slower, more relaxed and flowing massage in the evening releases the day’s tensions and prepares you for sleep.
Always make sure some part of your body e.g. one of your fingers or one hand, is used for support while the other part(s) is being used for applying pressure. This ensures balanced touch and prevents painful or forceful pressure.
Intention is important! Don’t let your hands do the work while your mind wanders off onto something else. Mental worries will leave you tired and drained, while a clear mind, focused on the massage, will leave you refreshed. Use your mind to concentrate on each movement and add thoughts of peace and tranquillity with every touch.
3 The neck, shoulders and arms
If you are going to carry out a complete self-massage, spend a few minutes preparing yourself first.
Stop what you are doing, loosen any tight clothing and find a quiet place.
Make yourself comfortable in a sitting or a lying position. Sit either in a chair with good back support or on the floor but with the back straight. Alternatively, lie on the floor or on a bed.
Close your eyes and free your mind of thoughts so you can practise self-massage with a clear mind. If you wish, you can briefly review the day so far, or the day ahead, but see your thoughts passing in front of you as if on a film screen, and then let the screen go blank as your thoughts are released. If you find it hard to let your thoughts go completely, then mentally file them away to come back to later.
Keeping your eyes closed, focus your attention briefly on your physical body. Note whether you feel tired or energetic, light or heavy, stiff or flexible. Observe areas of relaxation and any areas of tension, discomfort or pain. Decide which areas of your body may require special attention during the self-massage. Try to let any tension or tiredness slip away and allow your body to relax.
Then turn your attention to your breathing. Allow your breathing to become deeper and more relaxed. Try breathing in through your nose and out through your mouth. Concentrate on the out-breath and let it be longer than the in-breath. Imagine that with each out-breath any stress, tension or tiredness is released, while with each inbreath new vigour enters your lungs and circulates throughout your body. If you wish, you can also add some breathing exercises (see here).
After a few minutes of relaxed breathing, slowly open your eyes and stretch your whole body.
Now do a few finger exercises to warm up your hands (see here).
You are now ready to begin your self-massage.
To start
Sit in a relaxed and comfortable position, either kneeling, cross-legged or in a chair. Rub the palms of your hands together and lightly run them up over your face and down the back of your head several times in a gentle, flowing movement (Fig 12).
Fig. 12
Eyes
Place your thumbs against the bony socket surrounding your eyes, by the bridge of your nose. Rest your forefingers on top of the edge of the bony sockets. Lightly press up with your thumbs against the bone and your forefingers (Fig. 13). The forefingers apply light pressure but are mainly used for support. Release the pressure and then move both thumbs and forefingers slightly outwards following the line of the bony socket.
Fig. 13
Again apply light pressure and then release. Move your thumbs and forefingers outwards again and repeat the touch-press-release motion. Continue with this movement until you reach the outside of your eyes (Fig. 14).
Fig. 14
Now change the positions of your hands. Use your thumbs to support your chin and then press lightly with your middle fingers against the bony socket underneath your eyes (Fig. 15). Slowly work along the lower sockets repeating the touch-press-release movement with your middle fingers until you reach the bridge of your nose and have made a complete circle around your eyes.
Fig. 15
If you are doing a slow massage, exhale gently as you apply pressure and inhale as you release. Otherwise inhale as you work over the top of your eyes and exhale as you work underneath.
NOTE: Take care not to drag your fingers along the delicate skin around your eyes. Your fingers should be lightly released after each application of pressure and before moving on to the next position.
The complete movement around the eyes can be repeated several times if wished.
Fig. 16
To finish the eye massage, rub the palms of your hands together and then gently rest them over your eyes with the heels of your palms over your eyelids and your fingertips on your forehead. This ‘palming’ technique has a very soothing effect on the eyes. Breathe deeply as you do this (Fig. 16).
Benefits: Helps to release tiredness and tension around your eyes.
Scalp
Place your fingers together in a line on the middle of your forehead. Rest your thumbs on your temples, at the side of your head, for support (Fig. 17). Apply firm but light pressure with your fingers only and then release. Lift your fingers slightly further up your forehead, towards the hairline, raising your thumbs at the same time, and repeat the movement (Fig.