Abhyanga Self Massage Ritual
Abhyanga Self massage is a beautiful Ayurvedic ritual that is soothing and nourishing for the body system.
Image: Unsplash: Karolina Grabowska
The practice of Abhyanga, oil massage, has roots in the Ayurvedic Tradition of Eastern India. If you’d like to learn more about the sacred practice of Ayurveda, you can visit my previous Journal entry here.
This is a ritual that can help reset the nervous system, provide a sense of calm, relaxation and deeper connection with the self, as this is a gift that you will be providing for you.
This practice is particular beneficial for those in the sacred window of postpartum, as it is recommended to provide a space of warmth and moisture that aids in the healing process after birth. In many cultures around the world, practices that encourage warmth, with soups, oils, teas and broths maintain and encourage the building back up of warmth in the body which also encourages the detoxification process, then supports the fortification process, the strengthening of the system.
During the postpartum time, a drop in estrogen and progestogen will have occurred leaving the body in need of additional support. This massage is a powerful and nourishing way to bring about balance in the body while offering that additional support your body is craving during this time.
This ritual is perfect for anyone looking to deepen their self-care practice, those working with depletion in the body from trauma, chronic stress or daily stressors. It is also a wonderful preventative practice as well.
Not only does it reset the nervous system but it also improves circulation and lymphatic flow. “Improved circulation delivers more oxygen and nutrients to your cells, while boosting lymphatic flow helps detoxify the body by removing waste and toxins. This combination not only energizes you but also strengthens your immune system, keeping illness at bay. “
Here are a few other ways this massage can benefit your week-being:
Supports Healthy Sleep Cycles
Detoxifies the body
Enhances Mental Clarity and Focus
Promotes Joint and Muscle Flexibility
Boosts Immunity
Balances Hormones and Enhances Mood
Fosters a Deeper Connection with Your Body
Abhyanga can be done daily in the beginning of your healing journey. Once you start to feel the body reset itself you can switch to weekly routines. This massage can take anywhere from 20 minutes to an hour depending on how deep you wish to connect during the ritual. It’s important to create a space that you will be uninterrupted, if possible. Even if you only have 20 minutes to dedicate to this practice, that will be enough to offer some connection and healing.
“In our fast paced world, it’s easy to become disconnected from our bodies. One of the most profound benefits of Abhyanga is how it encourages mindfulness and body awareness. ”
Ayurveda is not of my culture, so I am in deep gratitude to have access to this beautiful medicine. I have received a number of hours training in this philosophy and love to share this knowledge of healing with my clients. Bowing in deep honor to the original keepers and teachers of this ancient tradition.
What you’ll need:
Warm oil: To encourage detoxification and healing, it is important to choose a high quality, organic oil, as your skin is your biggest organ. Without getting into the details of the science of Ayurveda and the doshas, we will keep it simple - sesame oil is recommended for all dosha types. For more information on doshas you can visit my previous journal entry The Philosophy of Ayurveda. You can warm the oil in a bowl of hot water.
A warm and quiet space: You will be undressed for this massage, so ensure that the space is warm to encourage relaxation. You can stand in your bathroom on a towel, or lay on your bed with a towel or sheet underneath you. Make sure you will be undisturbed during your ritual. Dim lights and soft music are also a beautiful addition to your ritual.
Comfortable clothes, or a robe: After your massage you will want to put some warm and comfy clothes on. Make sure you have those ready before you start the massage. You will be covered in oil so keep that in mind when picking your attire.
You can plan to take a nice bath afterward or a shower. Make sure to wipe off your feet first as they may be very slippery.
“This practice is an investment in your long-term well-being.”
Here are the steps you’ll take to get started. It is important to listen and honor what your body needs, these are my suggestions, if your body is asking for something else honor that.
Warm the oil. Ayurveda believes that warm oil penetrates the skin better and helps balance the doshas. Make sure the oil is NOT too hot. Place the oil in a bowl of hot water for a few minutes.
Set an intention for your time. This is a form of self-love and mindfulness. As a sacred practice it offers an opportunity to connect deeply with not only ourselves but with the divine within. Take a few deep breathes and maybe place your hand on your heart. Speak your intention or prayer out loud. What type of experience do you wish to create? “ May this offer healing for my body” May I release what I may be holding in the body that is no longer serving me” “Thank you body”. Whatever it is, it is perfect and what is needed.
While massaging you can hum, or song or repeat the intentions you set for yourself. You can also provide loving words and affirmations to yourself. You can also remain silent. You are creating the experience that is perfect for you at this time.
Start with the scalp. Apply a bit of oil to your scalp, using the pads of your fingers, gently massage the oil into your scalp using circular motions, stimulating blood flow while soothing the nervous system.
Move to the face and ears. Use light, upward strokes on your forehead, cheeks, and jawline. Be gentle, especially around the eye area. Don’t forget your ears. You can pull gently on the ear lobes, and massage the outer area. In Ayurveda the ears contain important energy centers called Marma Points, which are vital energetic points for increasing flow for well-being. Don’t skip this part!
Applying oil to your neck and shoulders, use long, firm strokes. Deep, circular movements are also helpful to release tension or stiffness in this area.
Moving down to your arms, apply more oil if needed. Using long and loving strokes, starting at your shoulders slowly work your way down to your fingertips. Use circular movements around your joints to relax this area.
For your chest and abdomen use gentle, upward stokes moving from the center outward. When massaging your abdomen, follow the natural flow of digestion; clockwise, circular motions, making big and little circles around your navel.
If you can reach portions of your back, great. If not, that’s ok, you can move on to the next area.
Apply a generous amount of oil to your legs and use long strokes from your thighs to your feet. Again, using circular motions around your joints (knees and ankles). While increasing circulation it also relieves tension, so spend some time here.
Moving to your feet, add additional oil if needed. This area will feel grounding and connected. Use form and circular motions on the soles of your feet, spending time on each toe, lightly squeezing and pulling. In Ayurveda the feet are considered powerful energy centers that are connected to different parts of the body, so this step is essential for whole body- relaxation.
Rest. Come back to your original intention when starting the practice - notice the shifts that have taken place. Allow the oils to absorb into your skin a bit longer. You can wrap yourself up in a robe or cloth and lay or sit. It is recommended to allow the oil to sit and absorb for 15-20 minutes, an hour being ideal. You can meditate, do some gently stretches, relax and have some tea, maybe read. You can also take a warm bath. If you choose to take a bath use very little soap to allow the oils to continue to absorb.
Make sure stay hydrated throughout the day to encourage the movement and detoxification taking place.
This is a beautiful ritual to incorporate into your self care practice or a great way to start one if you’ve been working toward more mindfulness practices.
Anytime you set aside time to connect with yourself, you provide a ripple effect of healing within your system. May this practice provide the medicine that your nervous system needs. May it be a medicine for your mind, body and spirit.
If you are interested in receiving massage/bodywork, please visit the link below for my offerings.
Con Amor,
Amanda