Hi,
I'm Dr Kim.
I'm a holistic chiropractor and online back pain coach.
Today I'll guide you through a gentle belly massage designed to ease digestive tension,
Promote flow and support your overall well-being.
For this session you'll need a comfortable space to lie down or sit and some oil or moisturiser for your hands and belly.
This will make the massage smoother and more soothing.
If you don't have any on hand you can still follow along with just your touch.
Let's take a moment to set up.
Go and get your oil or moisturiser,
Warm it up in your hands and gently apply it to your abdomen.
Start with light even strokes as you spread it across your belly.
Think of this as a loving act of care.
I will give you some time to do this.
Now that you're prepared let's begin by grounding yourself with a few deep breaths.
Get into position either lying down or sitting upright.
I recommend lying down.
Close your eyes.
Take a deep breath in through your nose feeling your belly rise.
Slowly exhale through your mouth.
Breathe.
Rest both hands on your belly.
Feel the natural rise and fall of your belly as you breathe.
With each exhale allow your belly to soften more and relax more.
Continue breathing deeply feeling your diaphragm work.
Invite a sense of calm and ease into your body as we prepare to massage.
Place your hands on your belly just above your navel.
Using gentle circular motions warm the area with your palms.
Let the warmth of your hands penetrate deeply into your abdomen.
As you do this imagine energy and relaxation flowing into your upper stomach area.
Take a moment to connect with your belly and express gratitude for all the hard work it does to nourish and sustain you every day.
Continue to massage your upper abdomen using gentle circular motions.
Now using your fingertips we're going to start making clockwise circles on your stomach.
Start near your navel making small circles around it with your fingertips.
Use a medium pressure not too light and not too deep.
Slowly start to gradually move the circles outwards.
Make them bigger.
Massaging your belly in a clockwise pattern follows the natural path of your digestion.
Notice any hard areas of tension.
Find them and concentrate a small circular massage on this area of tension.
Then go back to making large circles on your abdomen using your fingertips.
As you massage repeat this affirmation in your head.
My digestion is smooth and harmonious.
Continue.
Relax.
Shake out your hands.
Relax.
Using your fingertips again we're going to trace the path of your large colon.
Start at the lower right side of your stomach right near your hip bone.
Massage in medium pressure strokes upwards towards your ribs.
Make your strokes long and firm.
Push upwards from your right hip bone up to your right rib cage.
Now massage from your right rib cage to your left rib cage.
Use long slow strokes.
This is called your transverse colon.
Now massage from your left rib cage down to your left hip bone.
This is your descending colon.
Massage slowly and mindfully focusing on the sensations in your belly.
Imagine clearing blockages and encouraging gentle movement within your digestive system.
Relax.
Shake your hands out.
And let's stimulate your heart.
Again.
Starting at the lower right side of your abdomen near your hip bone.
Massage upwards towards your ribs.
This is called your ascending colon.
Now massage from your right rib cage over to your left rib cage.
Your transverse colon.
Imagine all of the blockages moving along this path.
Now massage downwards on the left side of your belly.
Your descending colon.
And relax.
Shake out your hands and wrists.
Give your arms a break.
Now rest your hands just above your belly button at the center of your abdomen.
Here lies your solar plexus chakra.
A powerful energy center often associated with personal power.
Confidence and emotions like fear anxiety and frustration.
Breathe into your palms.
Press into this area.
And use a circular motion with light pressure to stimulate the chakra.
Imagine this area softening and opening.
Repeat these affirmations after me.
I release fear and embrace confidence.
I let go of what no longer serves me.
I release fear and embrace confidence.
I let go of what no longer serves me.
I release fear and embrace confidence.
I let go of what no longer serves me.
Feel the warmth and relaxation spreading throughout your body.
Relax your arms.
Rest your hands gently on your belly.
Take a deep breath in through your nose and exhale slowly.
Visualize your digestive system as a flowing vibrant river free of blockages.
And tension.
Hug your knees to your chest compressing your belly.
You may rock from side to side if it feels good for you.
You may experience some releasing of gas.
Let it come.
Let it go.
Stay here for as long as you need.
Thank you for joining me for this belly massage self-care practice.
Taking this time to connect with your body is a beautiful gift to yourself.
You can return to this session anytime you need digestive support,
Relaxation or are experiencing belly discomfort.
If you loved this practice,
Please check out my other premium tracks and courses on Insight Timer.
You can also check out my live events.
Take care,
Happy digestion and I will see you tomorrow.
You
