It isn’t just activities such as yoga, (which, for the less flexible people in the world, can be a bit off-putting) that can help you become comfortably relaxed and enjoy better sleep.
Just like making more informed food choices can help you reach a state of relaxation that you’re looking for, you can also reach for techniques such as self-massage to help you find what you’re looking for.
What is self-massage?
You’re probably more used to hearing about, or personally having massages performed by another person, but there is such a thing as self-massage too. Self-massage is literally the act of massaging oneself without the assistance of someone else.
Self-massage is typically centred around pressure points, pulse areas on the body, and myofascial trigger points.
What are the benefits of self-massage?
Some of the basic, key benefits that you can expect to indulge yourself in when you self-massage are:
- Relaxed muscles
- Stress relief
- A boost in your energy levels
If you are seeking out the more natural ways to experience a calmer mind, body and soul then, just like taking part in meditation, self-massage is definitely one of the ways to unlock this.
So, the next time you start winding down before bedtime, why not try following these simple steps that will leave help you achieve a much-needed, greatly received self-massage?
Begin with the hands and fingers
You can start your self-massage journey by manipulating your hands and fingers.
Make sure you use gently apply pressure, as you massage your fingers and thumbs. Give yourself every chance to feel ‘in the moment’ and soak up the experience that the feeling of touching your hands provides you with.
Do you have a favourite hand cream? Then use it in conjunction with your massage to bring additional elements of luxury to the practice.
Move on to the palms
Once you have finished with your hands and fingers, you can move onto the palms.
Technically still part of the hands, the palms can be referred to separately because if you vigorously rub them together for around 30-45 seconds you’ll feel a pleasant, relaxing benefit in the next phase.
Place your palms on your face
With your pre-warmed palms ‘charged’ with your own body heat, slowly place them over your face. Your fingers should be on your forehead, with the heel area of your hands placed on your chin.
Take a moment to breathe, close your eyes, and gently lower your shoulders. Use this time to take five deep breaths in and out through your nose in a smooth, steady fashion.
Target the temples
The next motion of your self-massage involves you slowly lowering your hands to rest your fingertips on your temples on the side of your head.
As with all self-massage in this guide, being gentle is paramount, so gently press your fingertips into the temple area while you remain on top of your deep breathes… In and out through your nose, remember.
Next is the nose
The next point of massage is the nose region. In a mild manner, walk your fingers up and down the bridge of your nose while still focusing on the deep breathing while you perform this action.
The mouth and throat
Once you have taken time to attend to the nose area, open and close your mouth at the same time as making the following sounds. In an extended fashion, say ‘aah’, ‘eee’, ‘ooh’, uuu sound, almost like you’re saying the majority of the consonants in the English language.
At the same time, rub your index and middle finger around your mouth and under your chin, making small circles as you go.
Pay attention to the ears
Your next zone to massage is the ears. Calmly walk your fingers around your ears and gently pull on your earlobes in several intervals.
Touching the scalp area
As you place one hand on your forehead, take alternate, gentle strokes up your forehead using the bridge of your nose as a start point, working up to your hairline and over your head with your hands.
Again, focusing on taking several deep breaths while you do this will help the massage, as will closing your eyes.
The final moments
Lastly, bring your hands to rest in your lap and allow yourself to sit for a moment. Enjoy the tranquillity and serenity you have brought to your mind and body. Let any feelings of peacefulness and calmness flow through you for a few minutes until you are ready to lie in bed.
Give these techniques a go and see how it brings relaxation to the bedroom, improving levels of sleep into your everyday life as you go.
Article Submitted By Community Writer