Self Massage in 10 Simple Steps

Self massage is a perfect Self Care Sunday ritual.

Self massage has many benefits including less pain, more peaceful sleep, improved blood circulation, increased flexibility and a stronger immune system.

Self Massage

Here is a simple self massage you can do when just waking up in the morning or when you are unable to sleep at night. Breathe deeply with each step.  Relax and soften your muscles. If you like, you can put on some soft music.

1.  First rub your hands together to get them warm.

2.  Lying in bed, sitting or standing, place your warmed hands on your face with the bottom of the hands near the wrists over your eyes.  Slowly move your hands over your cheeks, forehead, and chin several times.  Massage both ears, getting into the folds of skin and pulling the ear lobes down gently.  All the meridians in the body are in the ears so you are giving yourself a whole-body massage now!

Self Massage is easy to do and has many health benefits.

3.  With the tips of your fingers, comb your hair over your scalp several times. Notice any sore spots and massage them with your fingers. Reach in back of the head under the skull at the top of the neck and feel for the indentations an inch away from the ears and massage in circles with your thumbs.

4. Massage the front, sides and back of the neck and shoulders especially the trapezius muscles which are often very tight.

5. Cross arms over your chest and put hands on shoulders and slowly move them down to the elbows several times.  Massage arms to the finger tips.

6.  Reach in back of your torso to the kidneys there and make circles.

7.  Bring hands to the belly and make clockwise circles from the belly button to the pelvis.

8. Massage your thighs, knees and lower legs.

9.  Massage your feet, toes and feel for any sore spots to focus on.

10. End and rest for a few minutes, smiling and feeling the glow!

Self Massage in 10 Minutes

Here’s a video, narrated by Laurie Ferrari, that will walk you through this simple self massage. We also have an audio recording of this self massage in 10 minutes.

Self Massage 10 Minutes

Relaxation Meditations to do After a Self Massage

After doing a self massage, consider prolonging your relaxation time by listening to a guided relaxation meditation. Here are our most popular relaxation meditations. Click here to view all our Guided Relaxation Meditations.

Healing Tree Meditation - this meditation incorporates guided imagery, heart-focused breathing and hands on healing to help you clear out old energy and bring in new and fresh energy while connecting with nature..

5 Minute Ho’oponopono Meditation - a 5-minutes meditation using the powerful Ho’oponopono mantra to calm your emotions and still your mind and bring the whole of your being back into balance.

Open Hearted Peace Meditation - a guided meditation to relax your whole body, and to discover that place within of pure being, your True Self.

Self massage has multiple benefits and many health professionals recommend a weekly self massage. A perfect Self Care Sunday ritual! Leave a comment below and let us know how this self massage worked for you.