Let's use the power of touch to bring hands-on healing to our bodies today.
My name is Emily.
I'm a massage therapist and I'm so happy you're here with me.
Let's begin by finding a comfortable place to sit.
Cross one leg over the other so that you can reach the foot.
Then wrap both hands around the ball of the foot and gently squeeze the ball of the foot.
Then move up to the arch and gently squeeze the arch of the foot.
Now move up to the heel and the ankle and gently squeeze between your hands.
Let's do this again.
Squeezing the ball of the foot,
The arch of the foot,
And the heel.
Bringing your attention to the squeeze as you let go of distracting thoughts.
Continue this squeeze all the way up the lower leg to the knee.
Extend compassion to your lower legs and feet as you go,
Thinking of all the places you've stood,
The places you've walked to and walked from.
Place your foot down and continue this two-handed squeeze up the thigh to the hip crease,
Choosing your own pressure,
Speed,
And firmness.
Root into the foot and imagine roots growing from the pelvis down the leg and into the floor through the foot.
With an open palm,
Pretend your hands are soothing streams of water as you glide from your hip crease all the way down towards the ankle with both hands gently gliding.
Do this a few times,
Enjoying this sensory experience,
And imagine rooting the foot into the earth even further with each stroke.
Good.
Now sit back and rest into this feeling of rootedness on one side.
Sense the difference in your body from one side to the other.
You are grounded in your senses and aware of your body in the present.
Let's repeat this on the other side.
Crossing your other foot onto the leg and using both hands to gently squeeze the ball of the foot,
Squeeze the arch of the foot,
And squeeze the heel and ankle.
Do this again and as you do,
Bring your attention to the squeeze,
Letting go of any other thoughts.
Continue this squeeze from the ankle up the lower leg and bring your attention to the way the back of the lower leg feels compared to the front,
Noticing any differences on this side.
Now place your foot down as you continue the squeeze from the knee to the hip crease.
Release any judgment that comes up and extend gratitude to your muscles for the places they've carried you.
Now with open palms like water streams,
Run your hands down from the hip crease to the ankle,
Soaking in this dual feeling of touching and being touched,
Sensing and acting,
Giving and receiving.
Now rest back in your seat,
Feeling your rootedness on both sides.
You are grounded in your senses and aware of your body in the present.
You are safe.
You are cared for.
You are here.
Let's bring our attention now to our belly,
An area that carries so much of our anxiety,
Fear,
And anticipation.
Rest two stacked palms just below the navel.
Take a breath in and on your exhale,
Gently compress in with your hands and release.
Repeat this again,
Gently pressing in and release.
Now turn this compression into a circle as you press in and circle using either the heel of the hand or the finger pads of two stacked hands.
Moving this self massage towards your right as we begin to trace our large intestine.
Now on the right side,
Circling up the right side toward the bottom ribs.
Now gently moving from the right bottom ribs across to the left side,
Just under the rib line,
Saying hello to your diaphragm and giving gratitude to your digestive system for breaking down all that has entered your body.
On this left side,
Moving downwards towards your hip bone,
Massaging with compassion.
Coming back towards your navel now,
Stacking your palms and breathing.
You are grounded in your senses and aware of your body in the presence.
Your body is doing the best it can to keep you in balance in this moment.
Now keep your bottom hand on your belly as you bring your top hand to rest on your chest.
Bring your mind's eye to the image of your diaphragm and heart.
Imagine the layers of tissue that connect your diaphragm to your heart.
Your breathing muscle and your circulatory muscle connected and caring for you.
Imagine how with every breath cycle your diaphragm falls and rises and your heart rides along with it.
As it rides,
Your heart gets a little massage by the diaphragm.
Rest into this soothing feeling and image.
You are grounded in your senses.
You are aware of your body in the presence.
Your body is doing its best to keep you in balance in this moment.
Let's come now to the ears and the occiput.
Bring your thumb and forefinger to the top of the ear.
Thumb in the front,
Forefinger behind,
Each hand on the same ear.
Massage in little circles down the outer ridge of the ear towards the earlobe.
Settle into this comforting feeling,
Choosing your own speed and pressure.
At the earlobes,
Pull your finger pads behind the earlobes to the bony occipital ridge of the back skull.
Using either your finger pads or your thumbs,
Circle along the ridge of the occiput towards the center of the skull.
Allow the tension in the rest of your body to release into your seat.
Once you reach the center,
Circling back towards the earlobes,
Creating relief and relaxation for the whole body.
Good.
Place your palms now down onto your thighs,
Closing your eyes as we begin to scan from the top of our head,
Down through the face,
Down the neck,
Noticing the tension in the arms,
Letting go of the tension in the arms,
Easing through the hands,
Moving to the chest,
Bringing your attention to your breath,
To your belly,
To your pelvis.
Feeling rooted into your sitting bones as you scan down from your thighs to your knees,
Down your lower legs,
And into your rooted feet,
Soaking in this feeling of being present and grounded in your body.
To close our sequence,
Bring your palms to touch in front of your chest,
Hands together,
Breathe in,
And exhale out.
Thank you for joining me.
Always remember that the healing power of touch is right at your fingertips.
