Assistance With Self Treatment To Have A Full Release

In this meditation, I will guide you through self-treatment to help not only release tight muscles but also to help in all aspects needed to have a full release. You will be guided on how to help the body know it is safe and able to release so that the tissue can go back to balance. This meditation is also helpful in releasing emotional tension. I also use some guided imagery to assist in returning to a pain-free and active life.
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Transcript

This meditation is designed to help you have a full physical release using a self-treatment tool.

So a way to help release tighter tense muscles and it's designed to go over a lot of aspects so that you can have a full release.

In order to do this you'll want to be in a fully supported position either sitting or laying and also get some kind of tool that you can put on the tight muscle to help it release.

The tool can be a tennis ball,

A small ball,

A pool noodle,

A water bottle,

You can even roll up a hand towel,

Something that can apply pressure to the area that is tight.

So go ahead and get your tool and put it on the spot that is tight and the first step is making sure that there's enough pressure there that the body can release.

If you have too much or too little pressure then you won't get a very good release.

So as you breathe in let your body expand around the tool and as you let the air out let your body soften and sink around the tool.

So as you are laying or sitting and as you have the weight of your body on the tool,

Breathing in letting your body expand around the tool as you let the air out seeing if you can feel your body softening or giving to the tool.

Treating this area may or may not be painful.

Pain doesn't tell you whether it's too much or too little.

What you want to notice is if your body can give to the pressure.

If you feel your body trying to rise up off of the tool or really bracing on top of the tool then that means there's too much pressure.

So you'd either get a softer tool or a smaller tool or you would put a pillow or something under the tool to help the area be softer.

So again as you breathe in letting your body expand around the tool and as you let your breath out seeing if you can feel your body giving it all around the tool.

If you can feel it softening or giving then you are going to be able to help the body to release.

Again if it's painful but you feel it giving kind of like if how it feels when you rub out a charley horse where it sometimes hurts but also feels good then you're okay.

But if you feel your body bracing or trying to get up off of the tool then get a smaller tool or a softer surface.

So again breathing in letting your body open and expand around the tool letting your breath out imagining the area softening melting around the tool.

So the number one aspect to begin with is do you have the right amount of pressure to allow your body to release.

If you can feel it giving then it's the right amount of pressure.

The next step is the time that's needed.

It takes at least a minute and a half before the tissue actually starts to release in a way that's going to be permanent.

That means you need to leave the tool in the place it's at.

Don't roll it around,

Don't move on it,

Just leave it in the spot that it's at for at least four to six minutes.

So as you breathe in let the tool soften in even more breathing in letting out letting your body soften and give.

Then the next thing is the body won't fully release unless it believes it's safe.

So as you breathe in and you let your air out let your whole body feel the support of the surface you're on.

Breathing in your body expanding letting your breath out let your whole body sink into the support feeling what it's like to be fully supported.

And as you feel the support go ahead and say to yourself I'm safe now.

And as you say that let every muscle every cell in your body feel what it feels like to be safe and supported.

Because you've had traumas and accidents in your life just like anyone and those traumas and accidents can cause our body to brace and tighten but along with that your body can't tell the difference between actual threat and perceived threat from stress.

So every day when we have stress and we're worrying about what we need to do that day rushing here rushing there all of that stress to the body is the same as being under actual threat.

So letting your body know that it's safe saying to yourself I'm safe now.

As you let your body sink into the support is a way that will help the tissue to soften and release because if your body feels stressed it's not going to fully release.

So knowing that you're safe knowing that you're supported go ahead and say to yourself it's okay to let go now.

And as you say that really let the muscles that you're trying to help release hear and feel that.

For a full release to occur your body needs to feel safe and supported and then given permission that it's okay to let go because if your muscle tightened down because you had an accident or a trauma then it needed to stay tight to protect itself.

So for it to fully release it needs to have all of these components.

So you've been treating this spot a good five and a half minutes which is a really nice release.

If it feels like it's still tight you can continue on.

Sometimes I'll treat a place 10 to 15 minutes but if you feel like there's hardly any tension there anymore then go ahead and move it to another spot.

It might be close to the spot you were just treating or it might be a completely different spot in your body.

Use the tool and let your body settle onto the tool again and now we'll go through the same procedure with this spot in your body.

So as you breathe in letting your body expand around the tool as you let your air out letting your body soften and give around the tool.

Notice does this spot feel tighter than the spot you treated before?

Does this spot feel looser than the spot?

Every place you treat is going to give you information and as you treat more places you'll start to learn which spots are the tightest for you so then if you only have time to treat one spot you'll know where to treat.

So again breathing in and out three to four breaths will let you know whether you have the right amount of pressure to allow your body to release.

If you can feel it giving and softening by now then that's the right amount of pressure.

If it feels like it's fighting against the pressure then you need to adjust with either less weight or a softer tool.

And now it's time to turn off the bracing and guarding in your body.

So as you breathe in let your whole body expand as you let your air out let your body fully sink and soften into the support feeling what it feels like to be fully supported.

And then saying to yourself either out loud or in your mind I'm safe now letting every muscle every cell in your body feel what it feels like to be fully supported and safe.

Breathing in saying to yourself I'm safe now as you let the air out letting your body fully feel the support letting go of any bracing and guarding.

And now saying to yourself it's okay to let go now as you let your air out just imagine the tissue the muscles softening lengthening if they feel like knots imagine them becoming softer if they feel like ropes see the ropes lengthening opening.

Then sometimes it's really helpful to say to yourself it's okay to move freely and easily again.

If you had an accident or trauma where you had a broken bone or a pulled muscle or significant amount of pain then your body will need permission in order to release because it might believe that if it lets go you'll feel that pain again.

So saying to yourself it's okay to move freely and easily again and go ahead and visualize yourself doing some of the things you enjoy doing smiling enjoying yourself to help break any of the subconscious holding patterns that your body may have because as you visualize an activity it uses this brain activity as if you actually do it so as you visualize you can reinforce what you want to do you can have your body even believe it's doing it but without the pain being reinforced.

Visualizing yourself smiling enjoying yourself doing the things you want to do this helps the body know what your goal is and that way your body and you can work together towards that goal.

Many times we were told we have to force our body to do what we want it to do whether it hurts or not but remember that the body's number one goal is to stay alive and healthy so as you visualize these goals it helps so that your body understands what you want to achieve seeing yourself smiling and enjoying yourself.

You've been treating this area a good five to six minutes so let's go ahead and move on to a third spot as you move the tool to this new spot ask yourself how does this spot feel compared to the other spots you treated it may feel tighter you may have some uncomfortable sensations or it may not be as tight every place you treat gives you information and taking a couple of breaths letting your body expand letting your body soften as you let your breath out to make sure you have the amount of pressure that your body can give to so that it can release letting yourself settle into the support saying to yourself I'm safe now fully feeling what it feels like to feel safe and supported breathing in letting your body expand breathing out letting everything soften saying to yourself it's okay to let go now and as you let the breath out and really give yourself permission to let go you may feel physical sensations sometimes emotions might come up sometimes thoughts or words whatever your body is holding on to it gives yourself permission to fully release and let go of all the things that are keeping you from moving freely and easily enjoying yourself it's okay to let go now it's okay to move freely and fully again imagining yourself doing some of the things you enjoy doing seeing yourself moving freely easily if there's a specific activity that has brought you pain see if you can see yourself doing it in a way that's easy and free to help your body start to progress towards that goal as you're visualizing if you feel a muscle brace or tighten that's your body's way of saying that if you want to do that activity the muscle that is braced or you feel tightening needs to be treated and release so that you can do that make sure you see yourself smiling enjoying yourself because that is the goal and as you learn how to self-treat in a way that your body feels good about with enough tension that you feel it in the muscle but not so much that it feels forceful then your body can start progressing towards those goals so the keys are pressure that the body can give to time at least four to six minutes per spot and then releasing in a way that you feel fully safe and supported so that the muscles can let go and visualizing how do you want to move how do you want to be skin as you breathe in you let your breath out just imagine the tissue softening imagine your whole body and being softening letting go of any of the physical tension near the emotional stress any of the worries and your thoughts letting it all go it's okay to let go now it's okay to move freely and fully it's okay to live a life that has joy and to do the things that I enjoy doing for a full release to occur all aspects need to be addressed your body needs to feel safe and supported and needs to have permission to let go and as you visualize how you want to be able to move how you want to be able to feel that helps lay down the blueprints of what you want and then you and your body can work together to achieve that breathing in letting your body expand letting your breath out letting go of everything that's not serving you just letting it all go as you breathe in bringing in whatever you want whatever you need to feel whole to feel good breathing out letting go again seeing yourself doing the things you enjoy doing smiling enjoying your life letting the physical tension go letting your muscles soften and relax and you can continue on and treat multiple areas the more places you treat the more your body is able to release fully the more the tension and stress is able to release the more you're able to progress towards the life that you want to live doing what you want to be able to do having more ease if you can do at least three spots for the next four or five days you'll really start to feel a difference as your body is able to let go of this tightness and tension and then throughout the day notice where you feel tightness and tension so you know where you would want to treat next so you can continue and treat more places or you can stop after these three spots which will be a good start and taking your time to get back up knowing that your body may feel different sometimes you might feel a little bit woozy but appreciating some of the places that your body can move more freely now so continue to do this several days in a row to really get an effect and hopefully this will be something that you will start doing every day to help your body release and heal enjoy the rest of your day and enjoy your new freedom of your muscles you

Reviews

Thank you CATHY for this incredible helpful unusual Meditation I will try it again and see if it continues to help me release neck pain and other parts of my body‼️‼️🙏

thank you. i tried muscle release with tennis balls before but this technique had the best results

So helpful for deep healing of set patterns of muscle pain and tension; I felt supported throughout the exercise and was able to continue using the skills afterwards for further release.