Step-by-Step Self Massage Technique

Benefits of Self-Massage

Self-massage is a beautiful way to connect with your womb, gently tuning in to the wisdom your body already carries. It’s a way to build a deeper, loving relationship with yourself while supporting your body physically, emotionally and energetically.

When practiced regularly, self-massage encourages your abdominal organs to stay aligned and promotes healthy circulation of blood, lymph, energy and nerve signals throughout your pelvis.

As your womb begins to find her balance, you may notice subtle sensations such as gentle pulling, mild cramping or even light spotting or discharge. During the first one or two cycles of massage, heavier bleeding, darker blood or small clots may occur. These are natural signs that your womb is releasing what it no longer needs and beginning to rebalance.

Emotional release can also arise during this practice. Our bodies store memories and emotions and sometimes sadness, anxiety or past experiences may surface. This is a normal part of the healing process.

In many instances, women also feel clearer, lighter and more focused and creative after massage. Whatever arises, welcome it gently and with kindness. Offer yourself rest, hydration, nourishing food, fresh air and supportive company as you move through the process.

For best results, practice self-massage from the end of your period until ovulation. (If you are trying to conceive, avoid massaging directly over the womb after ovulation, though you can continue with the rest of the routine.)

Self-massage can also be deeply soothing after a busy day, physical exertion or following a minor injury such as a fall, helping your body to unwind and restore peace and balance.

Notes To Remember

We encourage you to keep a journal to note your experiences, whether it’s changes in your cycle, shifts in pelvic sensations, improvements in digestion or simply noticing how you feel emotionally. Recording these insights helps you to become more in tune with your body’s journey and to witness the shifts that unfold over time.

Remember that this practice is for you and only you. There is no right or wrong, just your body guiding you into deeper connection. Trust the process, keep showing up for yourself and allow your womb the time and space to respond.

Most of all, approach your self-massage with gentleness, prayer and love. This is a practice of reconnection, so have patience, stay open and allow yourself to pour love and care into your own body.

Below is a step by step guide to how you can perform a self-massage.

Step 1 – Preparation Before Starting Your Self-Massage

• Empty your bladder.
• Create a quiet, peaceful environment to relax for 5-10 minutes.
• Wear loose clothing with no zips or buttons over the abdomen.
• If you are massaging on skin, have some warming oil ready.
• Lie on your back and place a pillow under your knees to soften your abdominal muscles.
• Breathe deeply and slowly for a few minutes until you feel relaxed.

Step 2 – Begin With Your Lower Abdomen

In her optimal position, your uterus lies centred in the middle of your pelvis below your navel and about one and a half inches above your pubic bone.

1. If your hands are cold, rub them together until they warm up. Then place them over the womb, above the pubic bone and make your intention or send out a prayer.
2. Bring both of your hands together, with your thumbs over, bring all eight fingers close together, slightly bent and relaxed with as much as your hand flat on your body as you can manage.
3. Through your clothing or a sheet, locate your pubic bones with your index fingers. Slowly slide off the top of your pubic bones sinking into the soft tissue. Do not force your body, go as deeply as it is comfortable for you.
4. While maintaining this pressure, gently and slowly move your fingertips a couple of inches towards your navel. Do this three times, breathing deeply.
5. With the same hand position, move your fingertips to the right side of your pelvis with the little finger of the left hand on your hip bone. Slowly slide off the pelvis into the soft tissue.
6. Maintaining this pressure, gently and slowly move your fingertips towards the mid-line, keeping your left hand just above the pubic bone until you reach the middle. Do this three times.
7. Now repeat on the left side. Place your fingertips on the left side of your pelvis with the little finger of your right hand on the pubic bone. Slide off the pelvis and press into the soft tissue as deeply as is comfortable. Massage towards the midline, keeping your right hand just above the pubic bone. Do this three times.
8. Repeat these three moves a further eight times, so that you do the whole routine nine times in total.
9. Keep as much of your hand as possible on your body. Do not press deeply against resistance, but allow your hands to sink in to the comfort of your body. As the tissue warms up you will naturally find yourself sinking more deeply. If it hurts, lighten the pressure.

Step 3 – Massage Your Upper Abdomen

1. Place your fingertips together so that the fingernails of each hand touch. Place your hands like this on the centre of your upper abdomen just below the ribcage. Press as deeply as is comfortable for you into the soft tissue space. Maintain this pressure and gently and slowly massage all the way down to the navel. Do this three times.
2. Place your hands on the right side of your upper abdomen just below the ribcage and perform the same stroke moving your hands diagonally toward your navel. Perform this stroke three times.
3. Now perform the same sequence on the left side of your upper abdomen. Repeat these moves a further eight times, performing the routine nine times in total.
4. Think of something you are holding onto that is no longer serving you. Keep this in mind and see yourself letting go of whatever it is as you spiral outwards from the belly button. When you have released what you need to, bring to mind something that you would like to manifest into your life. Bring the spiral back to the belly button, keeping this image in mind.
5. When you are back to the belly button, place your second hand on top and hold it, do a prayer on your desires if that is appropriate for you.
6. Slide your hands back down over the womb. Thank yourself for taking the time to look after yourself – it’s no small thing!

Note

If you find areas of tenderness, pain or congestion, adapt your pressure so that you can continue to relax. Breathe deeply and continue to massage the area. If the discomfort persists, even with a light touch, stop for now. If you experience pain or discomfort initially, it should gradually diminish each time you do the self care.

Do not get worried or discouraged if you feel that you are not doing it correctly. Just follow the instructions as well as you can, and you will find that each day you become more familiar with the massage and more confident with your touch. With continued self-care, your uterus will stay in place and the ligaments will begin to heal enough to hold her permanently in place.

After Care

• Drink plenty of warm to hot temperature water. Sip throughout the day. Good hydration supports the healing process.
• Honour your experience by paying attention to the changes and responding with what you need. For example, reflect on any changes or write of your experience in a journal.

Cautions and Contra-Indications

• During menses and for a few days prior, do not use deep pressure over the womb. You may massage over the upper abdomen as normal, but it is better to use gentle massage or warm hands only over the womb.
• Do not perform self-massage over the womb post-ovulation if you have not used contraception.
• Abdominal surgery typically requires 6-8 weeks for tissue to fully heal. Consult with your health care provider.
• Pain medications or other substances may mask your response.
• Don’t perform self-massage if you have an IUD (intra-uterine device) in place.
• Don’t perform self-massage if you have acute abdominal/pelvic pain and/or infection.
• Emotional response commonly occurs during self-care.
• If your self-massage generates intense abdominal pain or discomfort, stop the massage and seek medical guidance.
• If you have a pessary in place, remove it prior to self-massage.
• If you have GERD or a Hiatal Hernia, proceed slowly with light pressure.
• Self-massage should be discontinued if you are pursuing fertility enhancement through a method of assisted reproductive technology except as advised by your Mizan practitioner.

Reference: Mizan Therapy.