Hello and welcome.
This is Sina here.
Today I'd love to guide you through a gentle self-energy massage.
This is an active way to move our energy,
Connect with our body,
And shift out of the busy mind.
So much of our attention lives in the mind and our thoughts,
Plans,
And what-ifs.
And when all that thinking feeds too much,
We often try to calm it or get out of it through meditation or mindfulness.
But when the mind is really busy,
When it's already full,
Finding peace through the mind alone can be hard,
Especially if we're not advanced practitioners.
It's just very challenging to jump directly into meditation when our mind is agitated and super busy.
And that's normal.
We can't just jump straight into inner peace when the body is tense and the nervous system is on alert.
In that sense,
Our body also plays an important role in finding inner peace and calm.
Often we're holding a lot of tension,
Stress,
And energy that hasn't been released yet and our nervous system may be dysregulated.
And so you could say that the body is where life happens,
Where we experience life,
And where calm begins.
So this energy self massage is a simple and hopefully fun,
Certainly active way to work with the body,
To create the physical foundation for peace of mind.
Through gentle touch and awareness,
We'll soften what feels tight in the body,
Move stuck energy,
Awaken what feels tired,
So that we can create a little more space inside.
We'll use a few simple movements like clapping and tapping on our body to help the body unwind and the energy rebalance.
And when that happens,
When there's more calm and space in the body,
The mind naturally follows.
It settles,
Opens,
And clears.
So let's begin.
And you can start doing this exercise in a seated position and then later when we come to the legs,
Stand up,
Or you can begin standing up right away.
And we begin with our head.
So we just tap on our head with our fingertips on the top of the head and then around the head on the sides.
And do a little bit of massaging the head as if you were shampooing your head.
And then place your fingertips at the center of your forehead,
So they meet at the space between the eyebrows and gently glide them out towards your temples.
Stroke outward across the forehead to the temples and return to the center and repeat a few times.
So you're gently opening your forehead.
And from here we gently press our eyebrows with our thumb and index finger.
We take them around our eyebrows and just press it very gently from the inside moving to the outside.
And do this one more time.
And then we move on to stroke our whole face gently.
And to do this you can place the sides of your index fingers alongside your nose and just gently slide out across the cheekbones toward the temples and then down toward the jaw.
And you return to the start at the inside of your nose and repeat this three to five times with a very light pressure.
Just stroke outward over the cheekbones to the temples and then down along the sides of the face toward the jawline.
Then we massage our ears.
And we start on top of the ears and gently massage it.
Just rubbing it gently and pulling it also a bit to the outside.
And while you do this you move along from the top of the ear down to the earlobe.
And from here we move on to our chest.
And you can make soft fists and just tap your upper chest just like a gorilla but very light and rhythmic.
Move around to cover the whole chest from below the collarbones to the sternum and outward to the shoulders.
And just do this for a few seconds with very easy and light pressure.
And then you take your right hand and reach over to your left shoulder.
From above and pat or tap the top of the shoulder a few times.
Just give the shoulder a few light taps or pats.
And then slowly sweep down the upper arm toward the elbow.
And you can also do this a few times.
And now switch sides and take your left hand to right shoulder.
And gently tap or pat that shoulder a few times.
And then again sweep down the upper arm toward the elbow.
And feel that soft gentle touch of your hand on your arm.
And then we move to the other arm again.
You start with the right hand on the left arm.
And from the shoulder gently pat or clap down the outside of the arm to the wrist.
And then travel back up the inside to the shoulder.
And repeat this for a few rounds so that you cover the whole arm.
With light and steady claps.
Now we switch sides.
Left hand to the right arm to the right shoulder.
And do the same again.
Down the outside and up the inside.
And now place your left hand on your right side underneath your armpit.
And you can lift the right arm to have easier access.
And gently clap or pat down alongside of your ribcage toward the waist.
Just very gently clap that side with your hand.
Up and down.
And again we switch sides.
Right hand on left side.
Same gentle pats down and up the left side.
Down the ribs.
And now if you were in a seated position you can stand up.
You can make soft fists or also use your open hands and tap around the hips.
The fronts,
The sides and the back.
And do this for a few seconds so that you cover the whole area of your hips.
And then using your open hands start at the outer hip and clap down the outside of the legs.
Down to the ankles.
Coming up the inside of the legs to the groin.
And also do this for a few rounds.
And if it's comfortable you can also add the back of the legs.
Down the hamstrings and the calves.
And then up the fronts of the thighs.
And slowly keep it light.
Then give your hands a little shake and then roll your wrists a few times in each direction to loosen your wrists.
Maybe shake your whole body for a few seconds.
And then that's it.
You can now return to whatever you were doing.
Return to your daily activities.
And I thank you for joining me and wish you a wonderful day.
Namaste.
