Welcome to this Ayurveda self-massage or Abhyanga practice.
Abhyanga is an ancient Ayurvedic technique of self-massage that promotes relaxation,
Healing,
And balance in the body and mind.
It involves the use of warm herbal oils that are massaged into the skin using specific strokes and techniques.
Before we begin,
Make sure that you have a comfortable space set up for your massage practice.
Find a quiet,
Warm,
And private space where you can relax and focus on your body.
Gather all the necessary tools,
Including a bottle of warm herbal oil.
I like jojoba or sesame,
A towel,
And any other props or accessories that will help you create a relaxing environment.
Once you are ready,
Sit in a comfortable position and take a few deep breaths.
Inhale through your nose and exhale through your mouth,
Releasing any tension or stress in your body.
If it helps,
You can close your eyes or gently let your eyelids feel heavy and your gaze soften,
Allowing yourself to fully relax,
Releasing any expectations or judgments about your practice.
Now,
Begin by applying a small amount of warm oil to your scalp and hair.
Use your fingertips to massage the oil into your hair,
Down into your scalp,
Working in circular motions to release any tension or stress.
Once you have massaged your scalp,
Take the remaining oil and apply it to your face,
Neck,
And shoulders.
Use long,
Sweeping strokes to massage the oil into your skin,
Working from the center of your face outwards.
Move down to your neck and shoulders,
Using gentle pressure to release any tension in these areas.
As you massage,
Focus on your breath,
Inhaling deeply and exhaling slowly,
Allowing your body to fully relax.
Next,
Move down to your arms and hands,
Applying a small amount of oil to each area.
Use long,
Sweeping strokes again to massage the oil to your skin,
Working from your shoulders down to your fingertips.
As you massage your arms and your hands,
Focus on the sensation of the oil on your skin.
Allow yourself to be fully immersed in the experience.
Once you have finished massaging your arms and hands,
Move down to your chest and stomach.
Apply a small amount of oil to each area and use gentle circular motions to massage the oil into your skin.
As you massage your chest and stomach,
Bring your focus back to your breath,
Inhaling and exhaling deep and slow,
Allowing your body to relax.
Next,
Move down to your legs and feet,
Again applying a small amount of oil to each area.
Just like your arms and your hands,
Use long,
Sweeping strokes to massage the oil into your skin,
Working from your hips down to your toes.
Focus on the sensation of the oil on your skin as you massage your legs and feet.
Feel the warmth and relaxation seeping into your skin.
Once you've finished massaging your legs and feet,
Take a few moments to rest and allow the oil to fully absorb into your skin.
You may choose to cover yourself with a towel or blanket,
Creating a cozy and warm environment that promotes relaxation and healing.
As you rest,
Allow yourself to fully connect with your body and your breath.
Notice any sensations or emotions that arise and allow yourself to fully experience them without judgment or resistance.
As you connect more deeply with your body,
Allow yourself to release any tension or stress and cultivate a sense of deep relaxation and inner peace.
Once you feel fully rested and rejuvenated,
Take a few deep breaths and slowly come back to your physical body.
Wiggle your fingers and toes,
Stretch your body,
And slowly open your eyes.
Now that you have completed your Abhyanga self-massage practice,
You can choose to take a shower or luxuriate in a bath that's just warm enough,
Almost body temperature,
To help you relax further and bring the oil off of your skin.
Remember that you can return to this practice anytime you need to promote healing,
Relaxation,
Or balance.
Thank you very much for practicing with me today,
And I hope you have a wonderful rest of your day.
