Article written for the ABWMag (Association of British Women in Malaysia Magazine) and published in their July 2015 edition. If you are looking for an idea of escape in Malaysia… why not simply pampering yourself with a mindful massage? Lucky we are to get so many accessible places and affordable choices to take care of ourselves. From the foot reflexology to the aromatherapy massage or the hot stones massage, you can easily find what you need. As, Robin Sharma, the author of “The monk who sold his Ferrari”, says, “I take a massage each week. This isn't an indulgence, it's an investment in your full creative expression, productivity, passion and sustained good health.” I agree, especially if you have been fully and mindfully immersed in the massage. We hear and read a lot about Mindfulness. More and more people – including celebrities, businessmen and athletes – have adopted it and some are even powerful and influential advocators like Richard Branson, Ariana Huffington, Oprah Winfrey, Deepak Chopra and Kobe Bryant. Mindfulness programs have been implemented in schools, universities and business schools, hospitals, prisons, sport clubs and companies such as Google, Intel, General Mill, IBM, and Apple. And we can well understand the reasons why so many people and organizations have included mindfulness in their daily routines. Mindfulness has been scientifically proven to be a safe and effective way of improving your overall health and wellbeing, reducing stress, anxiety and depression, boosting your cognitive functions like your focus, your learning abilities, your memory, your creativity, enhancing your relationships by a better management of your emotions, better listening skills and compassion. But what is exactly mindfulness? How can it help you and how is it related to massage? Mindfulness is simply being aware of what is happening inside you and around you, in the present moment, with some specific attitudes like: non-judgment, acceptance, curiosity, openness, and kindness. Through the regular practice of training your attention to focus on an anchor (your breath or your body for example) here and now, you will step by step be able to be in the present moment with less and less effort instead of being constantly caught in your thoughts. Mindfulness will give you the opportunity to be more aware of yourself, others and the environment around you, to be clearer and calmer, to be more creative and to master your emotions. It is not a therapy but a life skill. We all have this inner capability to be present, but in today’s environment, we are on automatic pilot, get distracted easily and are constantly connected through our devices. As a result we end up constantly pulled away from our whole selves. Fortunately, through the practice of mindfulness, you can train and cultivate your mind’s capabilities just as you can strengthen your body to make it stronger and more flexible. And for all these reasons, mindfulness should be as much part of your daily hygiene, as brushing your teeth. Mindfulness can be practised through mindfulness meditation and in whatever you do during your day, whether it is while having your shower, walking, listening to your child or a friend, before answering a rude email, eating or doing your daily yoga. Mindful massage is by far one of my favourite mindfulness practices. A mindful massage is a massage where you focus your full attention on your massage experience, fully enjoying it and trying not to get caught up by distractions or thoughts. Being in the present and really focusing on the here and now is a great way to appreciate your massage to the fullest. Trust me, you will leave feeling truly refreshed and revitalized, ready to take on all challenges! Sounds great, doesn’t it? Actually, everybody can do it and here are three ways Mindfulness can really help you to enjoy your massage: 1. Tune into your senses : Being mindful means being fully aware of what is happening to you in the present. This can be done through all your senses: · Sight: take time to really notice the room you are in – the lights, the colours, the shapes, the texture – whatever delights your eyes. · Sound: notice the sounds inside and around you, close and further away: your breath, sounds from nature, the music in the spa, the chatter of other client, or maybe the absence of specific sounds… just listen with no judgement, being open to whatever may arise. · Touch: be aware of the contact of your skin on the massage table and with the soft towel, the position and the pressure of the therapist’s hands. · Smell: take the time to pay attention to the fragrances around you: maybe there are some lightly perfumed candles or oils, some incense… just be curious about the smells around you. · Taste: Take your time when drinking your tea at the end of the massage, noticing every single ingredient and flavour. 2. Focus on your breathing : You can also use your breath as an anchor for your attention. And when thoughts arise, gently bring your attention back to your breath…. Over and over again… Like any other mindfulness practice, you will strengthen your ability (and your neural connection) related to ‘being mindful’. 3. Pay attention to your body : Another way of really appreciating your massage to the fullest is to focus on the parts of your body that are being worked on by the therapist: · Notice your sensations (relaxed or tense, hot or cold, tingly or tickly sensations, painful…) while your therapist is massaging one part of your body, · Notice the difference of sensations on one part, let’s say your foot, before and after the massage, · Notice the difference between the side that has been massaged and the side which has not been massaged yet, · Breathe into the place your massage therapist is working on. Simply bring your attention to the experience…. in the here and now … there is nowhere else to go, nothing else to do, just being there and enjoying your massage. Mindful massage is a safe, delectable and effective way to get in touch with your senses, your body and your breathing while calming your mind and body. It can also be a good start for adopting a regular mindfulness practice. However simple it may seem, it is not easy to stay present, even in one of the most pleasurable experiences. Our mind seems to be wired to think about the past or the future, even on the massage table. But remember, by practising you will receive the double benefit of a mindfulness practice and enjoying your massage even more! So consider experimenting with being focused on the present moment during your next massage and share your experience on my Facebook page “Mindfulness Inspiration”.
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AuthorHi ! I'm Nadege Esteban. As a Mindfulness Trainer and Coach, I promote mindfulness as a way of living and working… and I gave myself this personal mission: to inspire as much as possible people to give mindfulness a try and hopefully to adopt it in their daily life. Be Inspired
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