Hey friend,
It's Susan.
Welcome to Mindful Movement Stress Relief – Squeeze,
Scrub,
Brush.
Stress is an equal opportunity experience.
Everybody has it.
It's a natural part of being human.
And while there's nothing intrinsically wrong with stress,
Problems inevitably arise when we hold onto it.
The natural cycle of stress is to feel it,
Process it,
And release it.
But in our culture,
Most of us aren't taught how to complete the stress cycle,
Which can lead to serious ramifications for our physical,
Mental,
And emotional health.
This mindful movement stress relief practice – Squeeze,
Scrub,
Brush – is for times when you feel stuck in a stress cycle.
Perhaps you're in a mental loop of worry about something in the future or rumination about something in the past.
Maybe you've had a difficult or even toxic interaction and you want to let it go.
Maybe someone said some sharp or hurtful words to you.
Maybe you said something like that.
Whatever sticky stress you're tangled in,
The Squeeze,
Scrub,
Brush practice can help dissolve it.
This simple hands-on series takes just a few minutes and can be done anytime and anywhere.
You'll use your hands in three different ways to soothe your body and unstick the stress.
I do recommend that you avoid any tender places like your eyes,
Genitals,
And anywhere your bruise are injured.
I like to do the practice standing in barefoot,
And you could also do it in a chair at your desk.
Maybe right after a tense Zoom meeting.
Ready to release it?
Let's begin.
Start standing or seated and take a long,
Slow,
Deep breath.
Notice any sensations in your body.
Notice if you can feel the stress in your body,
Particularly any place that feels stuck or gummed up.
Take your hands and squeeze as much of your body as you can reach.
Imagine your body like stiff bread dough and squeeze it with the intention of warming and softening.
Squeeze your shoulders,
Your arms,
Your hands.
Squeeze your neck,
Your scalp,
Your cheeks and jaw.
Squeeze your hips,
Legs,
And feet.
Squeeze your lower back,
Your waist,
Your ribs.
Squeeze everything you can touch with compassion and kindness,
Avoiding any tender or sensitive areas.
Imagine the fibers of tension and stress smoothing and unwinding under the strength and care of your hands.
Pause,
Breathe,
And feel your body after the squeeze.
Take a deep breath and let it go.
Now take your hands in soft fists,
Like you were holding a scrub brush.
Scrub your whole body with energy and tenderness,
As if you were cleaning yourself in a warm tub after getting really dirty.
Scrub everything you can reach with kindness and care.
Avoid any places of tenderness or sensitivity.
Scrub your scalp and the back of your neck.
Scrub the insides and outsides of your arms,
Along the tops and outsides of your shoulders.
Scrub your chest,
Belly,
Low back,
And ribs.
Scrub the outsides of your hips and buttocks,
And your upper legs on the fronts,
Sides,
And backs.
Scrub your lower legs and your feet.
Pause,
Breathe,
And feel your body after the scrub.
How does this feel different than the squeeze?
Take a deep breath and let it go.
Now imagine the pads of your fingers and the palms of your hands like long feathers.
Brush yourself off using long,
Soft,
Energetic strokes.
Exhale and release with each brush.
Brush from the crown of your head down on all sides.
Brush your face and your neck.
Like you're brushing off dry leaves,
Brush down your arms on all sides.
Brush down your chest,
Your belly,
Your ribs.
Brush whatever you can reach down your back.
Brush your hips and your legs.
Exhale as you brush the back of your knees,
Your shins,
Your feet.
Pause and see if there is any place else that needs to be brushed off.
Now breathe and feel your body after the brush.
Take a deep breath and let it go.
Check in with the sticky stress that you started with and see how it feels.
You can always take longer with each of the three parts of this practice or circle back and squeeze,
Scrub,
Brush again.
With full consent and awareness,
This is also a practice you can do with a friend,
Partner,
Or child.
If you do choose to do this together,
Be sure that communication is open and relaxed so you can share what feels good and how to make the touch healing and clearing.
Stress is an inevitable part of living.
Processing stress in healthy ways is a practice.
Learning skillful ways to release sticky stress is integral for the health and well-being of the amazing instrument of your life,
Your body,
And for you.
Thank you for practicing with me,
Friend.
Breathe deep,
Shine bright,
And show up.
