Guided Self-Massage

Amy is a Psychologist and experienced meditation teacher, with over 20 years of vipassana meditation practice.

Allow her soothing voice introduce you to the life altering and freeing practice of mindfulness meditation.

Simple and practical instructions for a guided self-massage exercise. Suitable for beginners or experienced meditators.

Transcript

Allowing the body to get into a posture that can support you for the practice today.

Advise sitting in a chair for this particular practice.

Allowing the back to be supported.

And the feet to be flat on the floor if you're able to do that.

Again modifying the instructions in whatever way that you need to in order to support you and your body at this time.

So if you are able,

Allowing the body to be upright.

Again imagining a golden thread coming out through the top of the head.

The spine being straight,

Checking in with the neck.

Take a moment just to notice that you're breathing.

It's been happening the whole time.

Notice how the breath is right now.

Take a moment as well just to notice the body.

Sitting here.

Notice any tension in the body.

Any areas of ease.

Any holding.

Just noticing without any need to change anything at this point.

Take a moment now just to check in with the hands.

Where have they fallen?

Notice any sensations that are present in the hands.

And on the next in-breath just invite you to raise the fingertips towards the forehead.

Very gently aware of the movement of the hands.

And placing the fingertips on the forehead.

And then just start a very gentle tapping on the forehead.

Just very gently tapping the forehead,

The eyebrows,

In between the eyebrows,

Temples.

Very gently around the eyes,

The sockets of the eyes,

The cheeks.

Along the cheekbones,

Across the bridge of the nose,

The nostrils,

The upper lip.

All around the mouth,

The lips.

And into the chin.

Just allow the chin to be loose.

Just a gentle tapping on the chin.

And along the jawline.

Just a gentle tapping on the cheeks and all along the jawline.

And then allow the hands to gently flop down into the lap and take a breath.

And just notice any sensations.

Notice the sensations in the body.

On your next in-breath invite you to raise the hands once more.

Aware of the muscles involved in this movement.

And bring the hands to rest on the top of the head.

And very gently start tapping on the top of the head.

All around the crown of the head.

The hairline.

Remembering to breathe.

The very top of the head,

The sides of the head and the back of the head.

Tapping.

Taking as much time as you need.

Spending more time in particular areas if you need.

Tapping along the back of the neck.

Sides of the neck.

And the front of the throat.

Just a very gentle tapping.

And then allowing the hands to come back down into the lap.

And taking a breath.

And just noticing the sensations.

The face,

The head,

The hands.

Just noticing any sensations in the body.

Feeling the breath.

On the next in-breath invite you to take your right hand.

Raising it very slowly.

Aware of the muscles involved in the action.

And placing the right hand on the left shoulder.

Again on your next in-breath raising the right hand and placing it on your left shoulder.

And just noticing you may experience a bit of a stretch.

Just from that movement.

And feel free to modify again the movement if you need to.

And then just start a very gentle squeezing of that left shoulder with the right hand.

Just very gently squeezing the shoulder.

And down the upper arm.

Down to the elbow.

Just a gentle squeezing of that arm.

All the way down the forearm.

The wrist.

Where's the mind?

Bring the mind back if it's wandered.

Just a gentle squeezing of the thumb.

And the palm of the hand.

And the fingers.

Just a gentle squeezing of the fingers.

And then allowing the hands to rest.

And taking a breath.

Noticing the effect of this movement on the body.

On your next in-breath raising the left hand and placing it on your right shoulder.

Again placing the left hand on the right shoulder.

Taking a breath.

And just start a very gentle squeezing of that right arm.

That right shoulder.

The right upper arm.

Down to the elbow.

Just a gentle squeezing of the elbow.

The forearm.

All the way down the wrist.

The thumb,

The fingers,

The palm of the hand.

Just a gentle squeezing.

And then allowing the hand to come away.

And just resting both hands in the lap.

Taking a breath.

Bringing your attention back if it's wandered.

Just coming back here feeling the effect of this movement on the body.

Staying present with what's happening.

Just breathing with whatever you're noticing.

If there's tension just notice that it's there.

Try not to force it to go away or to get into a fight with it.

Just noticing.

Opening to the reality of our experience.

Breath by breath.

And the next moment just raising once again that right hand.

Placing it on the left shoulder.

Just start a very gentle movement of that right hand down the left arm.

Just a sweeping motion down that left arm.

All the way down the upper arm.

The elbow,

The forearm.

All the way down the wrist,

The hands,

Fingers.

All the way out.

Just once again raising that right arm to the left shoulder.

And just sweeping down that left arm.

Sweeping down.

Movement of sweeping.

Again out the fingers.

Once more starting at the left shoulder.

Again sweeping that right hand down the left arm.

And out the fingers.

Allowing the hands to rest once again.

And on your next in breath placing the left hand on the right shoulder.

Just sweeping that left hand down the right arm.

Sweeping it along all the way down.

Bearing the pressure.

It could be light or a little more heavy in pressure.

And starting once again at the shoulder.

Sweeping that left hand down the right arm.

And once again up to that right shoulder.

Sweeping the hand down.

Out the fingers.

And allowing the hands to once again come into the lap.

Taking a breath.

And in the last few moments of the practice just invite you to roll the neck,

Roll the shoulders.

Stand up,

Stretch the body,

Stretch the legs.

Breathing.

Connecting with the body.

And carrying on with your day remembering to connect in with the body.

Reviews

In the past I have used self massage for pain and have focused on massaging the things that hurt. This approach to massaging yourself in a general way, including places that had no pain, was really helpful and lovely. Thank you.

Thank you 🙏🏻 very much - very good guidance - grateful

I was always a little anxious about doing this one even though I bookmarked it. Finally tried today after a long run. Felt great. Outstanding guidance!

Very relaxing, wish it was longer!

Very relaxing, thank you.

Very relaxing stuff

Tapping, squeezing and sweeping along with your calm, collected voice made for a valuable start to my day. Thank you!

This was healing. Thank you!

Thank you. I feel calmer and more in my body 👐🏻!

This meditation relaxes the body. I felt peaceful at its finish.

Refreshing and rejuvenating, thank you!!

This is such a lovely way to connect with your body - taking time to be present with your face, head and arms in a very gentle, loving way

I didn’t know what to expect. What a pleasant surprise. Thank you.

Nice way to connect 🙏.

Loved it! Namaste

Wonderful, my body is so relax my brain is so alive.