Guided Imagery and Massage

June 04, 2020

Information

With Michele Grand, LMT

ID5278

To CiteDCA Citation Guide

00:00Hey, Good afternoon once again everybody.
00:03My name is Michelle Grand.
00:05I'm a licensed massage therapist.
00:07It's Milo Cancer Hospital and I'm so
00:10pleased to be able to join with you today
00:13in some guided meditation and self massage.
00:16Today we're going to talk just a
00:19little bit about about compassion.
00:21Are meditation is going to be compassion
00:24for ourselves and for others.
00:26Sometimes we there's a lot
00:28of heaviness around us,
00:29but we always have the option to
00:31offer some light and just remembering
00:34certain thoughts and this meditation
00:36it will about to begin on should
00:38be helpful for all of us.
00:42So please just take a moment in
00:45your seat to connect to the ground.
00:48Through the soles of your feet or your
00:52sits bones or whatever is touching down.
00:55Just notice the connection to the ground.
01:00And then with a long slow
01:03breath in through the nose.
01:06Length in the spine.
01:09At an equally long breath out.
01:15Grounded again.
01:19As you sit here watching breath,
01:23intentionally draw a
01:25slight smile to the lips.
01:29And allow the body to bask
01:32in a sensation of happiness.
01:36Feel into that sensation as if you
01:41already have every happiness in the world.
01:45And every cause a future happy NIS.
01:50Right here. Right now. Content.
01:55Knowing you have everything you need.
02:02And then with the felt sensation of
02:06how this happiness feels in your body,
02:10imagine sending that same
02:12sensation to either one single,
02:15particular being, or all living beings.
02:19In the world. And then imagine.
02:23This one in particular or everyone.
02:28Feeling that same full bodied
02:31happiness and contentment.
02:33That you feel right now.
02:37And from the sensation of happy NIS,
02:41allow yourself to feel as though you're
02:45also free from every pain and suffering.
02:49An all causes a future pain and suffering.
02:56Still breathing into that
02:58slight seen or unseen smile.
03:02You are completely free
03:06from pain and suffering.
03:09With your whole body drop into the
03:13sensation of how good this freedom feels.
03:18As you wish the same for just one
03:23particular being or all beings everywhere.
03:28May all beings everywhere be free
03:31from pain and suffering an all
03:35causes of future pain and suffering.
03:38As you sent out this wish,
03:41feel the energy of that wish
03:45fulfilled coming back to you.
03:48As you are happy NIS Ann,
03:50you're sending up happiness to others.
03:53Causes the happiness of
03:55others to return back to you.
04:00Sing all other beings happy and
04:03free from pain thanks to your wish.
04:06Brings you July.
04:08Locate this joy in your body and
04:13West in awareness of this joy.
04:17Maybe feel the joy of a full body
04:22connection to happy NIS fully
04:25absent of any pain or suffering.
04:28And allow yourself to imagine a world
04:32where every being was connected to joy.
04:36And because of this connection,
04:38not a single being would ever hurt another.
04:45And recognize that this world began
04:48with you with your willingness to
04:51connect to the joy within you.
04:54And share it with others.
04:58And so may you always be willing
05:01to share joy,
05:03and may you share it freely
05:06to all beings equally,
05:08whoever they may be.
05:12Imagine for a moment what it would
05:15be like to live in a world where
05:18everyone freely and equally shared joy.
05:20Now intentionally send out that wish.
05:29Maybe feel the joy of a full body
05:33connection too happy NIS fully
05:36absent of any pain or suffering.
05:39And allow yourself to imagine a world
05:42where every being was connected to joy.
05:45And because of this connection,
05:47not a single being would ever hurt another.
05:53And recognize that this world began
05:56with you with your willingness to
05:59connect to the joy within you.
06:02And to share it with others.
06:05And so may you always be willing
06:09to share joy, and may you share
06:12it freely to all beings equally,
06:15whoever they may be.
06:19Imagining for a moment what it would
06:22be like to live in a world where
06:26everyone freely an equally shared joy.
06:31Intentionally sent out that wish.
06:44ready, take a deep breath in.
06:51Stretch out your arms.
06:56Let it breath out.
06:59And stretch from left to
07:02right as far as you can.
07:06Another breath in arms overhead.
07:10Hum Exhale interpreter pose.
07:15And when you're ready,
07:17you can open your eyes.
07:20And again, I thank you for taking
07:23that time to send out your
07:25compassion and your wish for ease
07:27and peace to all others equally.
07:30And it does. It begins with us.
07:33It begins with one,
07:35and we're all just one.
07:37And it only takes 1 to begin to
07:40spread out the light and the joy and
07:44the wish for peace for everyone.
07:47So following our meditation,
07:48now we're gonna get into a
07:50little bit of our self massage.
07:52And today we're just gonna take a
07:55moment and we're going to talk a little
07:57bit about the benefits of self massage.
08:00And we all but may be aware of that,
08:03but it's it's just good to have those
08:06reminders of what what it's doing
08:08in a positive way for our bodies.
08:10So the self massage increases
08:12circulation all throughout,
08:13and particularly to the nerve endings.
08:15It could help tone arm muscles in our
08:19whole Physiology, calming the nerves,
08:22lubricating the joints.
08:23It increases our mental alertness.
08:27Sometimes it could help with softer,
08:29smoother skin just from the increase,
08:32circulation and oxygenation of the blood.
08:34It gives us sometimes a little
08:37extra stamina throughout the day.
08:39An absolutely better and deeper
08:40sleep at night,
08:42so these are all wonderful ways to
08:44just give ourselves some good health
08:47by taking a little time each day to
08:50just work with our our soft tissue.
08:52I just wanted to touch also on 3.
08:56* 3 types of conditions that
08:58Self Massage Dutch treat,
08:59trigger points, connective tissue,
09:01and Fasha when you may have
09:04heard of all of those,
09:05but just a brief description of them.
09:08Trigger points are the muscle knots,
09:10their sensitive spots in the soft tissue,
09:13and basically it's just a tight,
09:15contracted, hyper hyper, hyper tense muscle,
09:18and it's a small part of the muscle.
09:21It's not a whole muscle spasm like
09:24a Charlie Horse.
09:25Horse would be,
09:26but it's a area the muscle that gets
09:28really tight from the blood flow
09:30on sort of gets choked off on there
09:33and it gets irritated even more.
09:35So when we massage those trigger
09:37points it increases the circulation
09:39and oxygenation and it allows the
09:41muscle fibers to soften and relax
09:43and hopefully it to reduce the pain.
09:45Now,
09:45connected tissue is fibrous tissue
09:47that varies in their density and the
09:50connective tissue includes bone,
09:52ligaments, tendons, cartilage,
09:54and adipose or fat tissue,
09:56and when we massage,
09:57we absolutely work on the leg.
10:00The ligaments in the tendons,
10:02so it definitely helps.
10:03That's where we get the lubrication
10:06of the joints and the easing of the pain.
10:09And then Lastly,
10:10the Fassia fassia is a band or
10:13sheet of connective tissue.
10:15It's primarily College in.
10:17And it's beneath the skin, and it attaches.
10:20Stabilizes,
10:20encloses and separates muscles
10:22and other internal organs,
10:24and an example of a big piece
10:26of Fatia is our IT band,
10:29the band One from the top of the Hipc
10:32it runs here from the top of the hip,
10:36down the side of the leg and it
10:39crosses over the knee and sometimes
10:41that gets very painful and irritated
10:44and that's helped very very much by
10:47self massage either with the hands.
10:49Or with a foam roller,
10:51can help with that.
10:52So what we could do for a minute
10:55is just kind of find areas where we
10:57may have some trigger points,
10:59some connective tissue issues,
11:00and some fasha irritation,
11:01and everyone is going to be a little
11:04different, but I'm just going to
11:06touch on some common common points,
11:08so a common point for trigger a
11:10trigger point would be in the jaw.
11:12Many of Us Weekly clincher teeth
11:14we try to stay calm on the outside
11:16on the inside were not so calm,
11:18so we often will feel it here in our jaw so.
11:22You can try and you can try and
11:24see if you have a trigger point
11:26right here where the jaw is
11:28at the base of the Earlobe.
11:30On both sides you may feel like a
11:32little a little, not right in there,
11:34and it's not the whole muscle
11:36of the whole muscle ones down.
11:38The whole length of the bottom jaw,
11:40but that trigger point could
11:42be like right here and see if you could
11:45just feel a little not in there and we just
11:48take induced circular circular
11:49motions around that trigger point.
11:52Just little circular motions.
11:54And the goal of of the trigger point
11:57massage would again to be increased
11:59circulation and to reduce pain.
12:01So what you spend a little time.
12:05And the trigger points. I can stay
12:07there all throughout your body. You know you
12:09may have one in your shoulder.
12:11You may have one in your low back,
12:14um, an wherever you find them on
12:16yourself. Or you could have somebody
12:17you know find the trigger point for you.
12:20If you can't reach it and
12:22just do some some massage on
12:24there to release.
12:25Now connected tissue where we may
12:28find that again, would be a ligament
12:31is where a bone connects to a bone,
12:34and that ending is where the
12:36muscle connects to the bone.
12:39So you would often find those at
12:41the joints with knees, ankles,
12:44so you could pick whichever area you know.
12:47You may have a little irritation or pain,
12:50or dysfunction, and just know that you
12:53could massage the connective tissue there.
12:56And again, the goal is to increase
12:59circulation and to relieve some of the pain.
13:03So you could choose whichever
13:05joint you may find.
13:07Would benefit most from massage.
13:11Again, we're just spend a
13:12little time on it today.
13:14In the time that we have together,
13:16but this is something that you
13:18could do anytime throughout the
13:20day when you have pain discomfort.
13:22Just know that you can offer
13:24this to yourself.
13:25And finally, fasha,
13:27like I said that I teabag batter
13:30big big area discomfort to fight the
13:33IT band again once from the top of
13:37the hip down the side of the thigh.
13:40Anna Cross Vinny.
13:42Sasha, that's a big shift and broad strokes,
13:45broad, long strokes.
13:46Broad long strokes are useful here.
13:49Using the whole hand just to break it up,
13:53you could really press into it.
13:56The pressure you give to yourself is
13:58not gonna be too deep because you don't.
14:00We don't have enough force to
14:02press into hard.
14:03If somebody else were massage
14:04in that for you,
14:06they could get in there super deep
14:08and it could be a little painful.
14:10But on yourself just use a whole
14:12hand and just go around and you
14:14could do that on both sides.
14:16Around.
14:18This way.
14:20And just kinda get that blood flowing and
14:24get the circulation going down and around.
14:29OK, excellent.
14:30Very,
14:31very good.
14:33So I hope that was helpful in
14:36just knowing how you can provide
14:38to yourself Self Massage and
14:40touch on those trigger points.
14:43Get into the connective tissue and the
14:46Flash A to give yourself some pain relief.
14:50Get the blood flowing and help with
14:53deeper sleep and a sense of calm.
14:57OK so again,
14:58thank you everybody for joining.
15:00We're gonna end with our kundalini
15:02yoga verse when we say may the
15:05long time sunshine Appan you an
15:07all love surround you and the
15:09pure light within you guide your
15:11way on guide you weigh on.
15:14Thank you all so much and
15:16I will see you again.
15:18If you can log on Monday at 10:30
15:20for another session,
15:22be well.