Massage can benefit the many for which sleep is elusive, and getting the proper amount of sleep can seem an unattainable goal. Aside from allowing a moments of quiet in which one is touched by someone of trust, the body enters a state of pause, allowing the time to “slow down” and let go of stresses from the day, and of course, relax…read on for a meditation to assist you during a session.  

   Some consider a swedish massage to be a period of meditation, in which they choose to focus only on the sensations of the massage, listening to music, calm the erratic workings of mind. All day we are subjected to stimulii, continuously organizing, multi-tasking, planning our day, rarely taking a moment to breathe the life back into ourselves.  As we lay our heads to rest, our minds still go the same hectic pace seeming beyond our control.  Lets look at what we can do about this… 

Set your environment for health! Low light/candlelight reduces stimulation when the eyes open, soft music or white noise(as from a fan) keeps auditory senses calm and rythmic, gives the ears something to focus on in liu of chaotic thoughts rushing through. Most massage therapy includes soft music playing in the room, guitar, flute, piano, etc.

Get comfortable…

Lie down, placing a bolster under the knees reduces pressure on low back and sacrum.   Elevating the legs at a 45deg. angle above the heart with a pillow increases circulation, mainly to clear toxins gathered around the ankles, knees, and feet (and are the some culprits for vericose/spider veins, edema [swelling] of the lower extremities), tingling, achiness, and overall feeling of fatique.

Time to intonate a couple of minutes…Optional, yet greatly increases effect of the relaxation sequence.

Lay your hands at your sides and breathe.  Using controlled slow, deep breath, exhale, allow your vocal chords to resonate, any vowel sound or pitch you wish.  The idea is to feel the vibration of your voice to spread across the chest, into the pelvis and up into the head. Play with your voice!  Sounds funny, but who cares? You have only you to take care of! Finish when you “feel” done.

Slow your breathing, think only of breathing, breath filling your belly, notice the feeling the vibration of your voice has left in your head, then begin the ten point relaxation sequence.  Counting silently:

1. Relax your jaw, allowing the mouth to open, let go…

2. Relax your cheeks, let them feel heavy, let go…

3. Relax your lips. Let go…

4. Relax your eyelids (sometimes the lids open a bit) Let go…

5. Relax your scalp from the forehead, over the top of your head.

Now, with the eyes still closed, become aware of your conscienceness, and allow yourself to sink inward….inward…until your brain feels relaxed. Inward…

6. Now, look with your eyes (behind closed lids) at your feet and lower leg. First one, then the other, telling them to relax, let go…sleep…

7. Now, “look” at your upper legs and hips, tell them to relax, let go…sleep…

8. “Look” at your abdomen, telling the organs to relax, let go. Your Liver, your kidneys, your intestines, your genitals. Let go…sleep…

9. “Look” at your upper body, your heart, your lungs, your ribs, your hands, your arms. Let go, relax, sleep…

10. Think of your shoulders, your neck, relax, let go…sleep…repeat the number 10 several times. 

Now, think of your breathing.  Calm, steady. Listen to the sounds in your mind, letting thoughts, images, ideas float away from you like balloons.  You have no need for them now, they only get in the way. 

It is  very common to experience shaking or jerking of the limbs during this process.  Sometimes it can feel like something has “kicked” the limb launching it upward. Try to allow this to happen without interference, feeling the sensation pass through the limb. Never stop the reaction.  Easier said than done! Yet possible!  This is pent up energy releasing in an “explosion” as you let go of your tension.

Spend at least 30 to 40 minutes with this technique anytime during your day, or go through the sequence during your massage!

Namaste and Sweet Dreams!