Читать книгу Self Massage: The complete 15-minute-a-day massage programme - Jacqueline Young - Страница 12

If you are going to carry out a complete self-massage, spend a few minutes preparing yourself first.

 Stop what you are doing, loosen any tight clothing and find a quiet place.

 Make yourself comfortable in a sitting or a lying position. Sit either in a chair with good back support or on the floor but with the back straight. Alternatively, lie on the floor or on a bed.

 Close your eyes and free your mind of thoughts so you can practise self-massage with a clear mind. If you wish, you can briefly review the day so far, or the day ahead, but see your thoughts passing in front of you as if on a film screen, and then let the screen go blank as your thoughts are released. If you find it hard to let your thoughts go completely, then mentally file them away to come back to later.

 Keeping your eyes closed, focus your attention briefly on your physical body. Note whether you feel tired or energetic, light or heavy, stiff or flexible. Observe areas of relaxation and any areas of tension, discomfort or pain. Decide which areas of your body may require special attention during the self-massage. Try to let any tension or tiredness slip away and allow your body to relax.

 Then turn your attention to your breathing. Allow your breathing to become deeper and more relaxed. Try breathing in through your nose and out through your mouth. Concentrate on the out-breath and let it be longer than the in-breath. Imagine that with each out-breath any stress, tension or tiredness is released, while with each inbreath new vigour enters your lungs and circulates throughout your body. If you wish, you can also add some breathing exercises (see here).

 After a few minutes of relaxed breathing, slowly open your eyes and stretch your whole body.

 Now do a few finger exercises to warm up your hands (see here).

You are now ready to begin your self-massage.