Welcome in to your guided facial reflexology meditation.
For this exercise,
You will need to use the knuckle point of your index finger or your middle finger.
Unless you have a facial reflexology tool,
Which is certainly not required for this exercise,
But can be helpful.
Begin by finding a comfortable seat.
Taking a moment to close your eyes and focus on your breathing.
To begin,
We'll create some lymphatic movements to help keep the body in balance and to aid in the support of detoxification.
Draw your chin towards your chest.
And slowly bring your right ear over towards your right shoulder.
Pause there for a few moments as you slow down your breathing.
Taking this opportunity to let your shoulders soften down away from your ears towards your ribs.
While you elongate your spine and sit up a little bit taller.
Relax your bottom jaw.
And relax the root of your tongue.
Slowly bring your chin towards your chest.
Pause there for a moment.
You can even interlace your hands and rest them on the back of your head or neck to deepen the stretch.
Take one full inhale breath here.
And one full exhale.
Release your arms and your hands if you've gathered them behind your neck.
And draw.
Your ear to your opposite shoulder.
Once again,
Elongate your spine,
Sitting up a little bit taller,
Sit bones pressed to the floor.
Shoulders softening down your back away from your ears.
Find some space in the cheekbones of your mouth.
Let your eyes rest in the back of your skull.
As we move through this exercise,
You may notice lymphatic drainage occurring in salivation.
You may notice the urge to cough or sneeze and your eyes may water as well.
So all of this is normal and inducive of detoxification and activating your lymphatic system.
From here,
Go ahead and exhale,
Release your chin back towards your chest,
And then just move through side to side,
Chin to chest,
Ear to shoulder.
Chin to chest,
Ear to shoulder.
Take a couple of rotations,
Moving as fluidly,
Soft or slow as you would like.
Keep your eyes closed and resting.
Continue to release any residual tension around your face,
Your neck,
And your shoulders.
Once you've completed a few more rotations,
Come to a comfortable seat once again.
Roll your shoulders down your back.
Lift your head over your heart.
Take a couple shoulder rolls forward and backwards.
So feeling elevation as you draw your shoulders up towards your ears.
Decompress as you release your shoulders down.
Find some protraction as you draw your shoulders forward.
And retraction as you draw your shoulders back and then move through your circles a few more times.
At any point that you need to adjust your seat to be more comfortable,
Please do.
Continuing to focus on a long spine,
Proud chest,
And confident stance with your head above your heart.
One final opening exercise to activate the lymphatic system is body tapping.
Creating two fists,
You'll start to tap your this across your chest.
You may even start to hear this shift in my voice and the tapping on my chest and just starting to move side to side below your collarbone.
Slow down your breathing,
Light little taps,
Or it might feel better just to use your fingertips like little raindrops.
Just sweeping side to side below your collarbone.
And then releasing your fists into your fingertips,
You can start to move the tapping around your collarbone.
Towards the back of your neck.
To the front of your chest.
And then up and down the sides of your neck.
Tilt your chin to the sky as you light the taps around the front of your neck towards your collarbone.
Draw your chin to your chest as you release the taps to the back of your neck.
And then come back to your gorilla fist.
And then release.
Final drainage will be to massage the front and the back of your ear lobes.
So I like to create Spock hands.
If you can imagine bringing your palms out in front of you,
Facing your palms out.
And then create a V shape.
So your index and your middle finger stay together,
Your ring finger and your pinky finger stay together,
And you create a split V shape.
Taking your index finger and middle finger to the back of your ear.
Allowing the pinky and the ring fingers to be at the front of your ear,
And massaging up and down the front and back of your ear at the same time.
This is a major drainage point for your face.
To be able to bring toxins and inflammation away from your face towards your ears,
And then that will move down your neck.
Towards your underarms where you have your major drainage point.
And lift nodes.
And then release.
Take a nice deep breath in.
Exhale,
Let your breath go.
So let's find your activation point with either your index finger knuckle or your middle finger knuckle.
So as you bend your finger,
You can use the lowest knuckle point.
Bring your finger knuckle towards the very tip of your nose.
With light pressure,
Start to make circular shapes,
A circular pattern.
You can either move clockwise or counterclockwise.
Closing your eyes,
Focusing on a proud stance in your chest,
Neck,
And shoulders.
So confident,
Head above heart.
Shoulders releasing stress,
Navel drawn towards spine to engage the core.
And then shift your circles in the opposite direction.
And if you've already done that,
It's okay to kind of mix it up.
So we're aiming for each point for about 30 to 60 seconds,
Depending on the point.
Right now,
This point at the tip of your nose is known as the gate of vitality in traditional Chinese medicine.
This is the life force.
Think of it as a third kidney source.
Bringing energy into your body like a cup of coffee or your favorite cup of tea.
This is going to oxygenate the body,
Create healthy blood flow.
As if you've given yourself a full battery charge.
Take a few more.
Any point that you want to switch hands so that you're releasing energy,
You can always change your hands,
Change your fingers using the knuckle point of your index or your middle finger.
Let's move up to point 103,
The mind point.
So start to slowly drag your finger knuckle over your nose,
The bridge of your nose,
Moving up towards your forehead,
Very gently,
Light pressure.
So if we have three being strongest pressure,
One being the lightest,
We're at A2,
Right in between.
Move your finger knuckle as it sweeps up towards the middle of your forehead.
This is point 103,
The mind point,
Opening up the mind's eye,
The sixth chakra.
Start to find circles in either a clockwise or counterclockwise direction.
So you are keeping your knuckle pressed against your forehead.
And just doing tiny little slow circles.
Stimulating this point.
Breathing as you need to breathe.
Remembering that you may notice.
Salivation,
The urge to swallow,
Cough,
Sneeze,
Watering eyes as your lymphatic system starts to turn on.
We're reducing inflammation.
Fatigue,
And stress.
Change the direction,
Opposite direction,
Counter,
Or clockwise.
You may notice these points feel sensitive.
And you may notice very subtle response as well.
It will be important after this.
To drink a lot of water.
Continue to focus on your breathing.
Now here's where your shift into splitting your awareness across your forehead.
Bring both of your finger knuckles towards your forehead.
So I have my right and my left finger knuckle pressed at that 103 point.
And to move directly across the lines of your forehead to right above the pupils of your eyes.
So you're still in the middle of your forehead.
Right above the pupils of your eyes.
And you're activating the gallbladder and the spleen points at the same time.
Start to find your circles.
So in this case,
I am moving gallbladder.
Counterclockwise,
And I'm moving spleen clockwise.
Gallbladder is on your right.
Spleen is on your left.
And these two organ points often act as antagonists to each other,
Like twins.
This is where we can really start to feel a lot of stress relief.
Shift the circle into the opposite direction.
Noticing if this point feels tender,
One feels more so than the other.
Few more breaths.
Continuing to use both knuckles on both sides of your hands,
We'll slide the knuckles diagonally towards the corners of your eyes at the very outer edge of your eyebrows.
So above the bridge of the nose,
Corners of the eyes,
Right outside your eyebrows.
You may notice this point feels tender,
So be very gentle with the pressure.
You might even decrease it to a one or a 1.
5 and same thing at the same time,
You're going to start to gently massage in a circular direction.
Whether you're going in the same direction or opposite direction from each other.
Sit up nice and tall,
Keep focusing on your breath.
We're working into point 34,
Which is the shoulders.
This will help to release a lot of stress and tension that you carry around the neck and shoulder area.
And after activating the gallbladder,
The spleen.
This creates a real deep release of stress and tension.
Change the position of your circles.
Notice.
Keep breathing,
Keep finding your circles very gently as I prepare us for our next point,
Which we will only hold for 20 seconds.
Closing this sequence in the forehead to our parasympathetic nervous system point 26.
Where we're going to help down regulate the nervous system.
This is a point we do not want to activate for too long.
You can release one of your hands down.
And then slide your knuckle point to the bridge of your nose.
Right in between the corners of both eyes on the bridge of your nose where your eyeglasses or sunglasses would rest.
And just start to gently stimulate this point with your circle,
Either clockwise or counterclockwise.
Really focus on slowing down your breath and emphasize the exhalation being a little bit longer than the inhalation.
Last few breaths.
At this point,
You may notice a little fatigue in your arms.
You may want to switch hands,
Switch sides,
As we move to our next point,
189,
Heart and diaphragm.
Continuing to sweep the knuckle down towards the middle bridge of your nose,
So right between the point you were just stimulating and your heart.
The gate of vitality point.
We're working into heart and diaphragm very gently.
It's a little tricky with the cartilage in the nose,
So just know that it might wobble a little bit and you're still doing it correctly.
Just stimulating the point with the knuckle of your finger as you go in a circle.
Notice sometimes you want to move a little faster or move a little slower.
So just check in with your breathing to help find balance.
Few more breaths here.
Hopefully you're starting to notice the body finding homeostasis,
Releasing stress,
Stimulating your lymphatic system,
Detoxification.
Before we move down the rest of the face,
We'll finish with the kidney points at the top of the forehead and the hairline.
But take a moment to release both hands.
Do a couple shoulder rolls forward and backwards,
Maybe chin to chest,
Ear to shoulder.
Take a moment,
Release your hands.
You can make a couple fists and then spread the fingers really wide,
Stretch out your palms for a moment if your hands need a break at all.
We are going to stimulate each kidney point one at a time.
Working 0.
300 for the kidneys.
We'll start with the fire side on the right using your finger knuckle.
You're working towards your hairline where your hairline meets your forehead on the right side.
You're about if you draw your forehead line in half right where your nose point is.
And move about one third of the way over,
So not quite above the pupil,
But in between.
Closer to the middle of your forehead to the inside of your forehead,
Right at the hairline.
This point can be a little tender.
We're going to start to stimulate the kidney point.
And here is where I encourage you to get a little more creative with your circles,
A little bit bigger,
Making more of like a figure eight or an infinity circle and going a little bit bigger,
Like a nickel size or quarter size.
And you'll start to feel where There's a little sensitivity or tenderness,
And we're not digging into that point.
You're going to continue to do your circles or your infinity sweeps very gently.
Stimulating the fire side of your kidney.
Kidneys are super important in facial reflexology because we bring more oxygen and more energy into the blood.
And this is.
Represented in healthy skin,
Healthy hair.
And obviously with energy levels being more balanced throughout the day.
Switching sides,
The left side is.
The water side,
Now we create balance between fire and water.
So moving,
Sweeping slightly over to the left.
Finding your infinity eight or your bigger circles in the shape of a nickel or a quarter,
Working to notice any tenderness.
Finding the balance between fire and water energy.
Continue to breathe.
You can also make your circles really small.
Like the size of a pea.
Be intuitive,
Trust the process.
Connecting to yourself intentionally is always beneficial.
And over time,
As you develop this practice,
You'll eventually memorize this flow.
The healthy happiness facial reflexology flow.
If you need to rest with your hands,
Go ahead and release.
Take a couple shoulder rolls.
Once again,
You can bring chin to chest,
Ear to shoulder.
You can pause this recording at any point as well.
We'll move along through the rest of the phase to complete the healthy happiness journey.
Moving into lungs,
Point 61.
We'll work one side and then the other.
Using your right finger knuckle.
Locate your nostrils.
And just outside the right nostril.
Start to stimulate this point with your finger knuckle.
Working into that tiny little circle,
No bigger than the size of a pea.
Clockwise or counterclockwise.
Kind of burrowing into that shape just outside.
And then you're going to sweep up from the outer nostril about halfway up and pause.
Working through any tenderness,
Be mindful of the cartilage.
In your nose and work to open up your lung.
Now continue to move into this point,
And I'll explain how you're going to shift.
To open up the lungs more effectively with continuous sweeps rather than circles.
So what you'll do eventually is move your finger knuckle down the nose outside the nostril following the nasal labial folds across the zygomatic arch of the cheekbone towards the outer ear.
Where your earlobe is,
And then you'll sweep back and forth,
Kind of like you're drawing a smiley face underneath the cheekbone of your face from your ear.
Towards that middle part of your nose,
Slightly above the nostril.
So go ahead and sweep the knuckle across the face towards your ear.
Following the cheekbone.
When you get to your ear,
You're working to where you feel a little bit of that tenderness that's known as point zero.
That's our reset point.
Keep moving and sweeping across up to about 10,
15 sweeps here.
Continuing to focus on your breath.
And then we'll change sides.
Release left knuckle just outside your left nostril.
Pause there to find the point.
Kind of digging in with tiny,
Tiny little circles clockwise or counterclockwise.
Noticing how you feel on this side,
And then start to move your finger knuckle halfway up the outside of your nostril.
Working a little bit more towards that cartilage point outside the nose.
And that's where you'll start to stimulate the lung point even more.
Notice the call for breath,
Breathing as you need as you're opening up your lungs.
Pay attention to the whispers of feedback that your body is offering.
Trying not to solve for or react to anything,
Just noticing,
Observing.
Letting thoughts come and go.
Start to find your sweet,
So moving your knuckle across your cheekbone,
The zygomatic arch of the face towards the outer ear.
And then sweeping back and forth like you're drawing a smiley face.
Half circle crescent moon shape across.
From the outer nostril.
Down your cheekbone towards your outer ear.
Do a few more sweeps here.
Continue your sweeps here as I explain our next step,
Which will be working towards 0.
60 pericardium.
In a moment,
You will locate this point just outside the outer corners of your eyes towards your ears.
Finish your sweeps.
And now you'll use both finger knuckles.
Let's start from the outer nostrils and find the half.
Circle or smiley face across your cheekbones,
But this time before going towards the ears,
You'll stop and work your way outside the outer corners of your eyes.
And start to draw tiny little circles.
Right at the eye bone.
So you kind of have to work your way in here and notice where you're feeling.
The structure of the bone underneath the skin very gently,
Finding your circles on both sides.
The outer corners of your eyes.
Outside the ear.
Pericardium point helping to navigate a little bit more prana into the body after stimulating the lungs,
The heart,
And the diaphragm.
And then a little different,
We'll pause here and rather than doing circles,
We're gonna do little pressure points.
Press and release,
Press and release,
Press and release with your finger knuckle.
Press and release,
Press and release,
Press and release.
Relax your arms,
Give yourself a moment,
Neck and shoulders,
Shake out your hands a little bit.
Let's move to the liver point,
Which is only on the right side of your face.
So before we imagined finding the gallbladder point above the eye,
The pupil of the eye in the middle of the forehead,
This is the opposite.
In line with the pupil of your right eye,
But down towards your cheekbone is where 0.
50 the liver is.
So dig your knuckle in towards the cheekbone,
Right below the pupil of your eye.
And this is a good one to also stimulate with the point release,
Point release,
And point release.
If it feels too tender,
Do gentle circles instead.
You are working with a little bit more muscle tissue here in the face around the zygomatic arch.
Be mindful you can take your circles a little bit bigger into a nickel size.
You can do the infinity eight sweeps if you want.
Balancing out the liver point.
To further support this,
We'll work towards the left side and find the secondary point for the spleen.
Which is located directly across from the liver point on the left side of your face at your cheekbone below your pupil.
And that's the secondary spleen point.
So you can start to stimulate liver and spleen at the same time.
And because we've been simulating the liver a little bit longer,
We'll release that in five.
And one.
Continue to work the spleen just on the left side at the cheekbone.
Right below the pupil of your eye.
We're going to finish that with stomach point 39.
So you can slide your knuckle back towards the outer left nostril of your nose.
Stomach is on the left side only.
And we're gonna go back into this point that we started to open up the lung.
And work into the stomach point.
Sometimes bringing your other hand towards your belly can be helpful.
Perhaps imagining healthy digestive flow,
Strong immune system,
Absorption of nutrients,
Finding your circles.
And then for balanced digestion and detoxification,
We'll go to our final digestion point.
So you can switch hands if you'd like.
Locate the dimple of your chin right below your lower lip.
And in the dimple of your chin,
You're going to stimulate your digestive system.
Little circle.
Clockwise or counterclockwise.
Now,
If you're ever experiencing extreme imbalance with digestion such as constipation,
You can do circles around your mouth,
Around your lower and upper lips,
And you'll want to move counterclockwise flow of digestion.
And that is for extreme constipation only.
If your bowels are really loose,
Then just stimulating this point here as it is.
Continue for five.
Four.
Three.
And one,
Release.
Take a nice deep,
Full breath in.
A deep,
Full breath out.
We'll finish where we started,
Our last point,
The Ming Men point one,
Gate of vitality.
If you started with your right knuckle,
Then finish with your left and vice versa.
Find that very tip of your nose and create those tiny,
Little,
Tiny,
Little circles around the tip of your nose.
Ming Men point,
Gate of vitality.
Health,
Happiness,
And balance.
Bringing in everything that you need.
Releasing what no longer serves.
Stimulate this point for five.
Four.
One,
And then we'll come back to one or both hands over heart.
Closing eyes,
Taking a moment to allow the energy that you've just opened up.
To settle.
You've created these beautiful pathways.
You've opened up all these connection points in your face that connect you back to your body.
Check in and notice any whispers of response or feedback from the mind.
From the body.
From your being,
Your soul.
Self-care after this practice,
Movement,
A bath,
Electrolytes,
Hydration.
A moment of quiet meditation or journaling for reflection.
This is something that you can practice every day up to twice a day.
20 to 30 minutes at a time.
You'll start to really see the results,
Not only in creating more harmony and health in your physical body,
But you'll start to see the outward expression through your face.
Starting to show glowing skin.
Less wrinkles and fine lines.
More healthy glow and vitality in the skin.
If you have any questions about this sequence,
Please reach out.
Thank you so much.
Have a great day.
