Guided Imagery and Massage: Ocean Release
June 08, 2020- 00:00So welcome. Welcome everybody and
- 00:03thank you so much for joining.
- 00:07Today we're honoring cancer
- 00:09survivors week with a virtual
- 00:11program for smilow cancer hospital,
- 00:14so it's wonderful to be able to
- 00:17participate with everybody who's on.
- 00:20I'll be offering a guided meditation
- 00:22today and some self massage,
- 00:25and my name is Michelle Grand an
- 00:28I'm a licensed massage therapist.
- 00:31It's Milo Cancer Hospital.
- 00:33You know, we help others so often are
- 00:36friends or neighbors or family people.
- 00:38We don't even know,
- 00:39but it's so important to always remember
- 00:41that we need to also take care of ourselves.
- 00:44And even if it's just for 1520
- 00:46minutes each day, it's nice.
- 00:48Just take a moment and ground and
- 00:51just feel comfortable in our own skin.
- 00:54So to begin,
- 00:54I'm just going to ask you to bring
- 00:57yourself into a comfortable position,
- 00:59whatever that is for you,
- 01:01whether it's on line down or just
- 01:03sitting down with your feet flat on the
- 01:06ground or sitting down cross legged position.
- 01:09Just relax your hands on your
- 01:11lap or at your side and whatever
- 01:14feels most comfortable for you.
- 01:16Close your eyes.
- 01:17And just know that this is your time now.
- 01:21So just leave all your worries at the door.
- 01:24Notice any sounds outside of the room
- 01:28acknowledged them and let them go.
- 01:31Notice any sounds inside of the room?
- 01:34Acknowledge them and let them go.
- 01:38Just allow your feet and legs
- 01:41to soften into position.
- 01:43Drop your shoulders and relax your hands.
- 01:48Allow your face and jaw to relax your full
- 01:52body to soften into a natural position.
- 01:56Take a cleansing breath in.
- 02:01And breathe out all the tension in your body.
- 02:07Allow your breathing to fall
- 02:09into its own natural rhythm,
- 02:11not trying to control it in any way.
- 02:15Just observing as you
- 02:18breathe in relaxation.
- 02:20And breathe out tension.
- 02:23Breathing relaxation.
- 02:26And breathe out tension.
- 02:28If your eyes are open,
- 02:31you may just wanna close your
- 02:33eyes or bring them into a
- 02:36downward looking position.
- 02:40The past has already gone in
- 02:42the future is yet to come.
- 02:45You're concentrating now
- 02:46on being peaceful, happy,
- 02:48and free in the present moment.
- 02:52Being aware of each breath.
- 02:56Knowing that your breath is continuous,
- 02:59you follow it as you breathe in.
- 03:03And your abdomen expands.
- 03:08Continue to pay attention as your
- 03:11abdomen rises and falls.
- 03:13With each breath.
- 03:14Like a child going high and low on a swing.
- 03:21You concentrate on your breath.
- 03:25And Lego attention anywhere you
- 03:28feel in the body and the mind.
- 03:32With each breath you arrive in the here
- 03:35and now sitting breathing comfortably.
- 03:38Your mind is peaceful and
- 03:41your body is free attention.
- 03:43You are calm and rested and you feel free.
- 03:49An at home. Pekin now by visualizing
- 03:53yourself on a beautiful pristine beach.
- 03:58It's a pleasant sunny day.
- 04:01Not too hot. With a light breeze.
- 04:06You feel the warm sun and energizing your
- 04:10body in your skin and you hear the waves,
- 04:13gently lapping on the sand.
- 04:16You allow yourself to be at one with nature.
- 04:21You're completely alone on
- 04:23the beach and feel safe.
- 04:26You reach down and take off your shoes and
- 04:30socks and place them on a towel on the sand.
- 04:34The grains of sand filled warm
- 04:36and energizing on your feet.
- 04:39As you walk along the sand.
- 04:43You hear the faint sounds
- 04:45of Seagulls in the air,
- 04:46which adds to the tranquility.
- 04:50You begin walking towards the
- 04:52water and walk along the shore
- 04:55where the water meets the sand.
- 04:58This and feels soft and cool from
- 05:01the water as you walk along it.
- 05:04The air is fresh and clean.
- 05:09You will have any tension in your body
- 05:12to melt away as you walk along the sand.
- 05:16All cares and worries are melting away.
- 05:20You take a slow deep breath in.
- 05:25And Exhale gently.
- 05:29Again, taking another deep breath in.
- 05:34And Exhale gently.
- 05:38Do you feel the elements in life
- 05:41force from nature were storing
- 05:43your enerji levels an com?
- 05:46Now visualize in your mind any place that
- 05:49may be holding tension in your body.
- 05:52Any aches or pains.
- 05:55Gradually softening and releasing them.
- 05:59As the water ebbs and flows on the shore
- 06:03so do all your worries and tiredness.
- 06:06Ebb and flow away.
- 06:11You're feeling completely serene,
- 06:13Anna piece at the beach.
- 06:19As a wave comes to shore,
- 06:21you look down and see it bottle by your feet.
- 06:26You reach down and pick up the bottle.
- 06:31As you hold the bottle in your hand,
- 06:33you notice the bottle has
- 06:35been sealed with A Cork,
- 06:37and there's a note inside the bottle you
- 06:39loose in the core can reach in with your
- 06:42fingers to pull out a piece of paper.
- 06:45You unfold the paper.
- 06:47And read the words.
- 06:48If you are reading these words,
- 06:51no that you are receiving this
- 06:54message at the right time and place.
- 06:57Know that you are special
- 07:01and loved eternally.
- 07:03You have been chosen to be here at this time
- 07:07and place to help people and the planet.
- 07:11He'll never doubt or forget
- 07:14how special you are.
- 07:17Overjoyed with emotion.
- 07:20You feel somebody else should
- 07:22also discovery this bottle,
- 07:24so go ahead and fold the note.
- 07:27Place it back in the bottle.
- 07:31Re seal the bottle with the court
- 07:34now and with your best logo ahead.
- 07:37And throw that bottle as far as
- 07:39you can back into the water.
- 07:46In these times that we're living in now,
- 07:52it's good to remember that our earth.
- 07:58Has land and it has water an
- 08:01all the water on Earth is one.
- 08:05Whether it's a inlet or or the Long
- 08:08Island Sound or one of the oceans.
- 08:11Eventually these waters
- 08:13blendon connect there. All one,
- 08:15whether it's here on this side of the earth
- 08:19or on the opposite side of the earth,
- 08:23are any of our oceans.
- 08:26The water is all one.
- 08:30Depending on the environment that the
- 08:33water is in, the water may change.
- 08:36It may be a bit brackish saltwater.
- 08:40The water may be a little fresher
- 08:42and little cleaner here and there.
- 08:45It's based on the environment
- 08:47that the water is surrounded by,
- 08:49but the water is one and the same no
- 08:53matter where it is across our earth.
- 08:56This applies to people to our
- 08:59environment may change us.
- 09:02But we are all the same.
- 09:06So hopefully somebody else will receive
- 09:09that bottle that you threw wherever
- 09:12they are and they will know too.
- 09:15That they are meant to be here
- 09:18now helping and guiding all of us.
- 09:20So take a deep breath in.
- 09:25And hold.
- 09:29And let it go.
- 09:33And when you're ready,
- 09:35you can open your eyes.
- 09:38And just take a moment to
- 09:40thank yourself for this time
- 09:42that you've given to remember
- 09:45how important that you are.
- 09:47Stretch your arms out.
- 09:51And over your head.
- 09:54Breath in.
- 09:56An released to principles.
- 10:01OK, so that's wonderful.
- 10:02Again, thank you so much for joining.
- 10:05I'm at guided meditation.
- 10:07Now we're going to do as we do a
- 10:10little bit of our self massage.
- 10:12I'm as personal services.
- 10:13I know at least here in Connecticut
- 10:14it's different everywhere.
- 10:16But in Connecticut,
- 10:17personal services are going to
- 10:18start to open towards the end
- 10:20of June and we can get back to
- 10:22the massage therapist into the
- 10:23aestheticians into that nail salons.
- 10:25But one thing we're not going to
- 10:26be able to do just right away
- 10:28at most places have worked on
- 10:30anywhere on our face just yet,
- 10:32so I know often we work on
- 10:34our shoulders in our neck,
- 10:35in our head,
- 10:36but it's because that's where
- 10:37we often feel like attention.
- 10:39Knowing that we still can continue
- 10:40to self massage,
- 10:41those areas were gonna do a
- 10:43little bit of that again today.
- 10:46So the first thing we're gonna do is
- 10:48we're going to take the tips of our fingers.
- 10:51Usually the index finger on the
- 10:53middle finger and white at the base
- 10:55of the skull on the neck muscles,
- 10:57not directly on the cervical neck bones,
- 10:59but to the left and to the right,
- 11:02which is going to press an holes.
- 11:05And we're going to give some
- 11:08good firm pressure.
- 11:09We're going to press and hold.
- 11:13And you could start to make
- 11:15little circles as well.
- 11:16When you're ready,
- 11:18just really pressed into that muscle.
- 11:21And of course, continue your breath.
- 11:25In And out.
- 11:27And now gently work your way down your neck.
- 11:34Using good pressure.
- 11:37Work your way down the cervical neck.
- 11:44And breathe in and out as you do so.
- 11:50Good. Now when you get to the top.
- 11:54Love your shoulders.
- 11:56Take the pump, their fingers,
- 11:58all your fingertips and as best as
- 12:01you can press is deeply as you can,
- 12:04reaching back.
- 12:06And pulling forward across
- 12:09the top of your shoulders.
- 12:13Which back and pull forward do
- 12:16that about three or four times
- 12:19as you continue your breath.
- 12:22Good an when you've completed that,
- 12:25just take the tips of your
- 12:28fingers and just press and hold
- 12:31the top of your shoulders as
- 12:34you continue your breath.
- 12:42Excellent, very good.
- 12:43So now we're going to work our way.
- 12:48Up by the back of her neck.
- 12:51Again to the base of our skull
- 12:53and we're gonna start now.
- 12:55Really getting into those scalp muscles.
- 12:57We do hold a lot of tension in our scout.
- 13:00Sometimes we get trigger points
- 13:02from the base of the neck that
- 13:04radiate up to the top of our head,
- 13:07and those can be painful and cause headaches.
- 13:09So we're going to take the tips of all
- 13:12of our fingers as if you're almost
- 13:15getting like a really good shampoo.
- 13:18At the salon,
- 13:19and we're going to press and give
- 13:22ourselves a good good scalp massage
- 13:25with the tips of our fingers.
- 13:30Press in with little circles
- 13:32and work your way all around.
- 13:36Back of the skull. The sides.
- 13:42Really get in there to the
- 13:45temporal muscles here on the size.
- 13:52Work your way up to the Crown
- 13:54at the top of your head.
- 13:57Sometimes at the very back of
- 14:00your head, at the very top,
- 14:03you'll feel some sensitivity.
- 14:05So you want to take a minute
- 14:08or so and really get in there.
- 14:11You may feel little trigger
- 14:13points at the top of the Crown.
- 14:17Just make little circles.
- 14:22Tomorrow at 11:00 o'clock on Tuesday,
- 14:24tomorrow will do in a very
- 14:26special program on Ricky,
- 14:28and we're gonna be talking
- 14:30about all of the Chacras.
- 14:32And this shocker that we're working
- 14:35on right now is the Crown Shakra.
- 14:37All across the top of your head
- 14:40and a lot of energy comes in an
- 14:43out of the Crown of your head,
- 14:46so it needs a a nice release once in awhile.
- 14:52Good. Now when you get to the
- 14:55very top of your forehead here,
- 14:57we're just going to stretch
- 14:58out the fatia on our forehead.
- 15:01So just go ahead and sort of press.
- 15:04All the way across the temporal muscle
- 15:08and really gently work your way down.
- 15:12The forehead.
- 15:15As you continue the breath,
- 15:17really press in there
- 15:19that you can actually see.
- 15:21You can see the pressure
- 15:23that I'm using their.
- 15:24'cause we want to increase blood
- 15:26flow and circulation and get that
- 15:29oxygen back into the soft tissue.
- 15:31Now when you get here to
- 15:33the middle of your brow.
- 15:36Just go ahead and press and hold.
- 15:39Put just a moment.
- 15:43And breathe. Good now will take
- 15:47our thumbs were gonna go right
- 15:51along the Ridge of the eyebrow.
- 15:54You can use your thumb if
- 15:56you prefer your index finger.
- 15:58Whatever is most comfortable for you.
- 16:01And you'll feel little little knots.
- 16:03There are. Sinus is get aggravated.
- 16:07And it's just important to
- 16:09give some release to them.
- 16:11Go ahead and work your way across.
- 16:14Good. To the temporal muscles,
- 16:21take a moment.
- 16:22And give them a nice release.
- 16:27Good. We're going to work our
- 16:30way down the nasal area here.
- 16:33Use your index finger and
- 16:35sort of press it and hold.
- 16:37Continue your breath.
- 16:43Good work you way across.
- 16:48The base of the cheekbone?
- 16:51And we always get to our job,
- 16:54because boy, that muscle gets so tight.
- 16:59You could open your mouth.
- 17:02And you can really feel the tightness here.
- 17:07In that. TMJ muscle right here.
- 17:13Give that a good. Police
- 17:20Again, you can use your index fingers
- 17:22and will it when your mouth is open.
- 17:24You can get the whole length of that muscle.
- 17:31Press stored your ear with your mouth open.
- 17:37Excellent and come down
- 17:41the base of your jaw.
- 17:47See your chin. And back up.
- 17:51Do your temples.
- 17:54And just give your face a nice hug.
- 17:58You take a breath and
- 18:02Drop your shoulders.
- 18:04We then at hold.
- 18:08And Exhale. Excellent, very good.
- 18:11Hopefully you're feeling a bit more relaxed.
- 18:15Your shoulders are dropped.
- 18:16You can feel the blood flowing
- 18:19at least through your upper body.
- 18:22So again, I wanna thank you all so
- 18:25much for taking the time to join today.
- 18:29Remembering and acknowledging that this
- 18:31is cancer survivors week and sending
- 18:34our blessings and Love and peace to
- 18:37everybody and just remembering, always.
- 18:39You're braver than you believe.
- 18:42Stronger than you seem smarter than
- 18:45you think and twice as beautiful
- 18:48as you've ever imagined.
- 18:50I'm so be well be safe be happy if
- 18:53you'd like to join tomorrow at 11:00
- 18:55o'clock will be doing away key session,
- 18:58which will be really interesting.
- 19:00It's another kind of energetic
- 19:02self healing a little less hands
- 19:05on to the body and just more of
- 19:07an energy field and then Thursday.
- 19:10Once again guided imagery and massage
- 19:12at 11 at 10 at 1:30 on Thursday,
- 19:15OK, so thank you.
- 19:17Everybody an I will see you soon.