Hi dear ones,
It's great to spend time with you today on this self-help,
Self-love,
Body-sweep massage meditation.
Let's take our right foot and begin by massaging the right toes.
Massage each one in turn with your thumb and fingers.
Notice the temperature.
Let's massage with our thumbs underneath the sole of the foot.
We've got so many nerve endings in our foot,
Particularly on our sole.
This is great self-love.
Your feet do so much for you.
Just massage around the heel.
Notice the texture and any sensations.
And then massage the top of the foot using all your fingers,
Eight fingers on the top,
While you massage the bottom with the heel of your hand.
And let's circle that right foot one way,
The ankle,
And the other way.
Let's tap up that right leg,
Up to the knee,
The calf muscle.
And then let's circle round the right knee and tap up the largest muscle groups in our body,
The upper leg muscles of your right leg.
And round the right buttock.
And let's just give some appreciation for our right leg and foot and right knee and all it does for us.
All the parts that are there that often get forgotten.
It's great to give ourselves and our body this love.
We deserve this.
Let's do the same with our left foot.
Let's start with the toes on our left foot,
Using our thumb and fingers to massage each toe in turn.
And now using the two thumbs,
Let's massage the bottom of the sole.
Circular movements.
Notice the temperature and the sensations.
There's quite a lot of pleasure in doing these massages.
We deserve this love.
We can give ourselves this love.
And we will benefit from this attention to our bodies.
Just massage around the actual heel of your left foot.
And now on the top,
Using your fingers and the heel of your hands on the bottom of your foot.
Let's circle that left ankle one way and the other way.
Let's tap that lower leg muscles,
The calf.
Let's circle the left knee.
And now let's tap the upper leg muscles.
They're the biggest muscles in our body.
And now finally let's circle the right buttock.
Thank you right leg and foot and knee for all that you do for me.
Placing your hand on your abdomen,
Which is one of the three brain centres of our body.
The others are the heart centre and the brain centre.
So let's just do circles.
Nice gentle circles following the large intestine all around.
Take a moment to just be with this area of your body.
Notice any tensions,
Any pain,
Heat,
Sensations.
There's a lot within this area of our body.
Bladder,
Womb,
Prostrate gland,
Ovaries if you're a lady,
Intestines,
Liver,
Kidneys.
Thank you to all these parts of me.
And now just put your hand below your chest if you're a lady or where your diaphragm is.
And run your hand sideways along the line of your diaphragm.
Notice your breathing.
Try to relax.
Here we have the stomach,
Bile duct,
Spleen,
The liver.
All such important parts of our body.
Now let's just put our four fingers where our sternum is.
This is a very solid and protective part of our body.
And we have a lot of protective parts around here.
Let's just tap gently up the solid sternum.
And let's move across the chest area.
Left and right areas including above the heart.
Just notice any tenderness you might be feeling.
Especially around the heart area.
Okay,
So now we're going to go to our right shoulder.
Let's circle our right shoulder.
And now we're going to massage with four fingers and the back of our palm our right shoulder along towards the neck.
Just along there.
Notice any tension,
Stiffness,
Any temperature,
Sensations.
Now let's tap down our right arm just to the elbow.
And let's circle our elbow,
Right elbow.
And now tap our lower,
Right lower arm.
Let's circle our right wrist one way,
The other way.
Okay,
Let's make a fist with our right hand and stretch our fingers out.
Make a fist with our right hand,
Stretch our fingers out.
Let's shake out that right arm.
Thank you arm for all you do for me.
Okay,
Let's circle our left shoulder.
And now let's massage with both four fingers on the back along the back and shoulder area.
Left back and shoulder area.
Using the heel of the palm at the front.
Notice any stiffness,
Any sensations,
Pleasurable or unpleasurable,
Heat.
Just notice whatever you're feeling right now.
Hopefully you might feel some pleasure in these massages.
Let's tap down our left upper arm.
Gently tapping.
Let's circle our left elbow down our left lower arm.
Tapping gently.
Let's circle our left wrist one way and now the other way.
So clench your left hand and stretch your fingers out.
Clench your left hand,
Stretch your fingers out.
Let's shake all of that left arm.
Thank you arms.
I love you.
Thank you so much for all you do for me.
Let's just make some shoulder rolls.
Rolling backwards both shoulders.
We often have more active parts,
More triggered parts within the front of our torso.
So this rolling back our shoulders helps to open up our defensive areas.
Helps us to gain better posture.
Try rolling the other way as well.
Now we're going to take our left hand and arm and raise it up and over our right shoulder.
Just tap the upper back area with our left hand.
Now let's do the same.
Take our right hand and arm over our left shoulder.
Just tap gently.
Tap gently along the upper shoulder area there.
Now taking our left hand,
Using a chopping motion,
Put your hand behind your back,
Left side,
And just chop your lower back up and down where you're able to reach.
Just to the left side,
Not directly on your vertebrae.
Notice any sensations that you may feel.
Thank you back.
Back of my body.
Let's do the same with the right hand.
Using a chopping motion,
Chop on your right back area.
Notice any stiffness you might have there.
Thank you back area.
I often don't notice you,
But I want to say thank you for the important job you do,
Holding me up and keeping me straight and in good posture.
I love you back.
Let's put our hand,
Whichever hand you choose,
At the neck area now.
Using the heel of your palm and the fingers,
Let's massage the neck area.
I find this to be the most pleasurable of all the places I can massage.
You deserve this self-love.
Notice sensations as you massage,
Kneading along your neck.
Notice any heat,
Any sensations being set off,
Any warm patches.
Change in temperature.
Okay,
Let's put two fingers where the vertebrae,
The cervical vertebrae,
Last one,
Meets your skull.
There's a little,
Little hollow there.
And just take a moment to feel the good energy that you have generated.
Let your brain absorb this healing.
This is your self-energy.
This has come from you loving yourself.
You are amazing.
You are beautifully and wonderfully made.
Take some deep breaths.
Okay,
We're going to massage the scalp now.
You can either tap gently or shampoo the area.
See what feels better for you.
Take your time to cover all the areas very gently in the scalp,
Skull area.
And try to remember this way of doing things when you actually shampoo your hair in the shower or bath.
You're worth it.
Be tender and loving towards your body.
Let's put our hand,
Whichever one you've chosen,
On your forehead.
And just take a moment to feel any sensations that you can feel there and absorb any of the good energy that you've generated again into your brain.
You deserve this.
Okay,
Cover your eyes with the palm of your hand.
Notice light.
There may be light in the presence of darkness.
This is your self-energy and you are welcome to absorb all of this goodness.
Keep your eyes closed and take a moment to absorb this healing energy that you have generated just now through your own self-love.
Okay,
We're going to just put our fingers,
Four or two or three,
Whatever feels right,
At the top middle point of our forehead and stroke down to the bridge of our nose and to the tip of our nose.
Lift up your fingers,
Place it back on the top mid-forehead and stroke down again.
Keep doing this movement,
Lifting up and stroking down.
And when you're ready,
We are now going to move down to the bridge of the nose and then over to the left side of your face and start to massage in a circle along the cheekbone and jawline.
If you need to,
You can actually open and close your mouth to help with the massage,
Just to loosen up that area.
Okay,
Let's go back to the centre mid-point of your forehead and stroke down again to the tip of your nose,
Lifting up,
Stroking down again using three fingers,
Two fingers,
Four fingers,
Whatever feels best for you.
Keep doing this movement.
And this time we're going to go down now to the right side of the nose and do a circular massage of our face muscles here,
The right side,
The cheekbone,
The jawline.
You can move your mouth if you need to,
To loosen it up.
Let's circle around the area of our mouth,
All the way around in an oval shape,
Including the chin area.
Okay,
Let's just massage the left ear,
Just around the edge and the lobe.
And same with the right ear.
Just massage around the edge of your ear and the lobe.
And then just take a moment to put two fingers of each hand behind the ear where there is a little indentation,
Just behind the earlobes.
These pressure points are really good if we need to regulate ourselves.
Often when we are activated our mouth becomes dry and just touching these pressure points can help saliva to be generated in our mouth and that will bring us into regulation.
Okay,
Let's start with our four fingers at the chin and then stroke very gently down the throat area,
The throat chakra.
Move across from one side to the other,
Very,
Very gently.
This is such a tender part of our body.
And when we're ready,
Just stroke down and leave your hand over your heart.
Let's take a moment to appreciate the love we've given ourselves.
I want to say you are loving,
Lovable and loved.
You've taken this time,
It's you that's generated this healing energy.
What a marvellous creation you are.
How unique you are.
There's only one person like you in this whole world and there will only ever be one like you.
You are precious,
You are valuable,
You are beautiful.
You are loving,
Lovable and loved.
