Guided Imagery and Massage
June 04, 2020- 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.