Guided Self Massage: Hands And Forearms

30:07

30:07

Guided Self Massage: Hands And Forearms

by Katy Kuhlman

Rated

4.9

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

136

Follow your own intuition with my gentle guidance. Together, we will release tension in the muscles of the hands and forearms with healing and clearing intentions. No experience necessary. Recorded live.

Healing Awareness Self Care Relaxation Forearms Intuition Self Healing Intention Setting Body Awareness Muscle Relaxation Intentions Tension Releasing

Meet your Teacher

Cleveland, OH, USA

Meet your Teacher

Cleveland, OH, USA

Transcript

Thank you for joining. To get started, I recommend setting up your space, Making sure you're in a place in the home or out in the yard, In the forest, Somewhere you can settle and adjust and really just sink in. So you can do this sitting up, Lying down, Standing. Hi, Jeannie, Welcome. And coming into the breath, Coming into the body, Into the hands. Setting this up as a physical practice and an emotional connection. Being your own healer, Being your own therapist. So it's nice to enter the space, Having washed the hands. If you have another minute, You can run and do that. Take your time. We're easing in. We're easing in. Having some lotion or oil nearby is nice to have. Not required. So if you haven't already, Closing the eyes. And just letting it all go. Releasing any expectations for yourself for this practice, For this moment. Just being with your heart, With this body, And asking it what it needs. And bringing the hands together wherever they are, Where you are. Bringing the hands together, And just letting it go. And just letting it go. Bringing the hands together wherever they are, Where you are. Bringing the hands to touch. We'll breathe in our intention for this session. Find your own or ask yourself if is it healing? Is it relaxation? Release? The general idea of self-care for the whole body. The doorway is the hands today. Just be in that space of intention. Infusing it into the hands through the breath. And just letting it go. And just letting it go. And just letting it go. And just letting it go. Infusing it into the hands through the breath. And when you're ready, Just begin by alternating a gentle squeeze for the hands. Waking up, Introducing these hands to each other as therapeutic partners. Just starting with these gentle squeezes. The motion is pressing the fingers to the palm. So working both sides of the hand, The back of the hand and the palm. And then just letting it go. The breath, The sides of the hand, The back of the hand and the palm. All around and alternate. Waking up. So we'll begin with one hand as the giver, One hand as the receiver. So I'm starting with my right hand as the receiver. So I'm starting with this pinching motion, The thumb and the first couple fingers. I'm going to go similarly to the squeeze. Just walking around the palm. Pressing the thumb and the fingers. Just moving around. Whatever feels right, Just trust yourself. If you haven't already found that spot between the thumb and the first finger, Spend a little extra time there. Strong, Hardworking muscles as you go along. And then just strong, Hardworking muscles in this area. Need a little extra help to release. And every once we get let go of the work and just be the receiver, Just trust that you're doing the right thing for you right now. Just sink in. And if you find a sore spot, Give it a little extra love. And the pressure here is up to you. Working in these larger muscle areas, You can go a little bit deeper. And then just and the pressure here is up to you. Working in these larger muscle areas, You can go a little bit deeper. Certainly be gentle around the wrist area. We haven't gotten there yet, But just to be forewarned, I'll remind you anything in the wrist area go lighter. And you'll know. Your intuition will guide you. So before we move to the fingers, Taking a quick break, Checking in with the posture, Adjusting your seat. We've been focused on one area for a few minutes now. So just check in that you're sitting in the right place. Leave and receive. And we'll get started again with the thumb. So we'll start the work in the palm. We're tracing the fingers, Finger bones, As you may all be aware, But they really start at the wrist and they extend. Series of smaller bones held together. Working the entire hand here. And this is again the squeeze between the thumb and the first finger. Starting at the base of the thumb. And just walking slowly towards the end. A little squeeze as we step. Doing that a couple times and then moving on to the next finger. Going at whatever pace works for you, Using the pressure that's right for you. Just listen to yourself. And here is a guide to make suggestions that you are your own therapist today. And moving on when you're ready to the next finger. Again, We're starting in the palm, Tracing the fingers as best you can. You'll feel it more in the back of the hand usually. Two or three passes for each finger. And when you need to, Flip the hand so you can get to the other side. Going on autopilot as you get. And nearing the last finger. Breathing that intention into the hands. And finishing up that work and letting it go. Shake the hands. Stretch the back. Roll the wrists. And coming back to the squeezing of the palm and the fingers all around the hand. All the fingers, The palm, The side of the hand. Noticing a difference in what you feel now that you've been working for a little bit. What feels different to you? What are you more aware of? The muscles and the tissues of the hands. And then moving down to the wrist, We squeeze from the sides of the wrist. We don't want to put pressure directly on the underside of the wrist. We can squeeze on either side, Squeezing together. And then coming in with the thumb on the back of the wrist, Small circular motions with the thumb. This is working on the connective tissues, Increasing circulation to the area is one of the huge benefits of massage. Bringing healthy cells, Bringing clearing and release. Moving out whatever it is that we're stirring up with all this massage work. And letting that go. And continuing up to the forearm. So squeeze on the sides. And once you get away from the wrist, You can go deeper with the pressure. And we'll do the squeezes again. So we're pressing the fingers towards the palm. Try to relax the thumb. So we use the thumb enough. So we try to vary our motions so that we give the thumb a break. That is a very useful tool, But it needs a break sometimes. So we're working up into the forearm. You might find as you get close to the elbow, There's more little sore spots. Common for a lot of us with repetitive motions. Just give yourself what you need right now. And always come back. And when that feels complete, We're going to work with the knuckles. So gentle. And on the back of the arms, So lighter, Certainly again on the wrist. But by using the knuckles, We're giving a break to the rest of the hand. The knuckles can provide a nice deep friction, A nice firm pressure. If that feels good, Explore that on the forearm. Certainly in the area of the sore spots. Just check in and breathe. If this is too much, Keep it light. Gentle squeezes. Going in with the knuckles. The forearms are full of these long connective tissue that the belly of the muscle, The area that needs, It can take more pressure is up here, Closer to the elbows. So that's where we get some more sore spots. All right. When that feels complete, Let it go. Shake out the hands. And we're brushing from the hand up to the elbow. So start with the working hand. Relax the receiving hand and just brush lightly over the skin. And keep repeating that. Hitting all sides of the hand, The palm, Back of the hand, Brushing up the arm to the shoulder. Quieting the muscles, Relaxing, Signaling this arm is finished. And when that feels complete, Just quiet, Breathe and rest for a moment. Receiving this work, Feeling the release, Feeling the relaxation throughout the body. And whenever you're ready, We'll move on back to the other hand. The hand that now is probably really relaxed and doesn't want to move will be the worker. And we'll do another session with the relaxation or the closing of the massage at the end. So we get to bask in that bliss again here in a little bit. So we're starting by squeezing all around the hand, Using the fingers pressed against the palm. Relaxing the thumb as much as you can, Giving it a break. Breathing your intention into this hand, Feeling release, Relaxation. And then we'll start with the thumb working into the palm, The thumb on the palm, The fingers on the back of the hand squeezing all around. Follow whatever pattern feels right to you. Use the pressure that feels right to you. Following your own intuition. And we'll move into the area between the thumb and the first finger, The palm. This is a great spot to work when you have a headache or you're feeling stressed out. A lot of referred points here, Trigger points. And you can give more pressure if it feels right. And get in there. Releasing tension, Remembering to relax the rest of the body if you're holding anything to get this spot. Try letting it go, Adjusting your posture. You don't want to create tension elsewhere when we're trying to release one area. And when that feels complete, Letting that go, Shake out the hands, Take a little break, Check in. All right, We'll come into the fingers here, Starting at the base where we, The palm, The hand is made up of these long bones connecting from the wrist. So we're going to start at the wrist, Tracing the bone with the squeeze between the thumb and the first finger, Walking along the bone towards the end of the finger. So in this way we're working the whole hand in one motion essentially. And two or three passes per finger. Move at your pace. Check in when we're on the middle finger. Switching over to the receiver whenever you can. Just breathing and enjoying. And we're about at the middle. Two or three passes per finger, Squeezing between the thumb and the first finger, Following the bones. And when you run out of reach, Switching the hand, Flipping the hand over. Moving towards the last finger, Tracing the bone. And then we'll come back to those squeezes whenever you've finished with the broader hand, The palm squeezed against the first fingers. Covering the whole hand. And when you're ready, We'll move up towards the wrist. Again, The squeezes on the outsides of the wrist. We don't want to put pressure on the sensitive under area of the wrist, But certainly squeezing the bones together from the sides is okay. But use the pressure that feels right to you. Trying to relax the thumb of the working hand as much as you can. Sometimes we hold it out because we're working. Just remember everything is as relaxed as it can be while still providing the massage. So moving up towards the forearm. As you get into the belly of all these little muscles, Making up the arm and operating the fingers, You can give more pressure. And more pressure on the underside of the forearm. When you get up closer to the elbow, You can get more pressure there. And if you're ready, Using the knuckles. This is a slightly different motion, Primarily in the back of the arm. Following the connective tissues, The muscles up from the wrist to the elbow can be intense. So check in and make sure you're not causing harm for harm's sake. If it doesn't feel good, Then let it go. Breathing and receiving. Covering all sides of the belly of the muscles. The forearm all around. A few more sore spots up at the elbow. You can get those a little more attention. If the knuckles are too much, Just continue with the squeezes. Or you could use the fingertips. Do what feels right for you. The fingertips, You'll have more awareness of the tissues beneath when we use the knuckles. We lose that intuition of the fingertips, The tactile communication we received just from feeling the tissue. You can really feel. I'd love to hear later if you ever want to share. If you've joined these sessions for a while now and you feel like you have more intuition, Fingertip intuition, Fingertip communication. If you know, You know. So finishing that up by brushing. So we follow from the fingertips, Brushing up the arm, Closing this work for this arm slowly and light all sides. Closing the eyes if it feels good. And alternating brushing the arms now. Quieting the whole body. Closing the session with gratitude and ease. Breathing and letting go of the work. And coming to pause wherever it feels right, Bringing the hands together with the eyes closed. Absorbing the healing, Absorbing the good intentions here. Sharing that throughout the body. Even though our work today was primarily in the hands and the forearms, There are positive effects throughout the body. Fully receiving this therapeutic work. Self love and gratitude. And just bringing gentle motion if you're ready to come back, Stretching, Circling the wrists, Opening the hands, Stretching all the fingers. Circling the wrists, Stretching the arms back, Forward or out to the side, Whatever is right for you. And that's it. Thank you for joining today.