Senses are powerful forces that influence how you feel and behave, combine the art of self-massage with aromatherapy to soothe your body and ease your mind.
MASSAGE :
Whether you opt for professional or DIY home treatment, massage can be a powerful experience that conditions the mind, body and spirit. Massage stimulates lymphatic drainage to shift unwanted toxins from the body – helping to relieve stress, to soothe aching muscles, to release emotional tension and to pep up circulation. Lymph is a clear fluid that flows around the body, transporting toxins to waste disposal sites. Massage movements stimulate muscle contractions, which in turn promotes lymphatic flow.
TOUCH STROKES :
Massage strokes should work in harmony with blood flow: always toward the heart. Different massage strokes benefit different parts of the body.
EFFLEURAGE. Involves light, flowing strokes that warm and relax the muscles and boost lymph flow. Use your whole hand, an always start and finish a massage with these strokes.
DETRISSAGE. Is a kneading motion that involves the exertion of firm pressure (without causing pain). Literally squeeze and roll the flesh between your thumb and fingers. These movements are beneficial for fatty areas of the body, such as the thighs.
TA POTEMENT. Also known as percussion, refers to flicking, cupping and chopping motions using the hands. The wrists should be loose and flexible and the movements fast and invigorating. Tapotement improves muscle and skin tone and is ideal for relieving tension in the back and pummelling fatty areas on the backs of the legs.
FRICTION. Is a rapid oscillating movement that soothes stiff joints and promotes blood flow. Using your fingers and thumbs, focus deeply on smaller areas of the body in rhythmic movements.
MASSAGE OILS :
Moisturizer can be used as a massage aid, but oil is more beneficial as it enables the hands to glide easily over the body. Use sweet almond, avocado, jojoba or apricot oil and for extra therapeutic benefits, blend one of these base oils with your favorite essential oil.
EXPERT ADVICE :
For a relaxing massage oil. Blend four drops of lavender oil, four drops of patchouli oil two drops of rose oil and 20m] sweet almond oil.
For an invigorating blend. Mix three drops each of bergamot, grapefruit and rosemary oil with 20m] base oil such as avocado or apricot kernel oil.
Avoid stimulants. Such as coffee, nicotine and alcohol before a massage.
For a head massage. Apply your favorite essential oil (diluted in a base oil) to your fingertips and over your scalp. Splay your fingers out and gently knead your scalp, working from the front of your head down to the nape of your neck.
After an aerobic workout. Work over the body with petrissage movements when you ‘re in the shower to release toxins and prevent muscular aches.
To ease period pain. Apply spot pressure to the acupressure points located just behind the tips of the ankle bones. Hold firmly for 10-15 seconds.
Wheat germ oil. Is rich in vitamin E, which makes it ideal for massage if you have post-operative scars or stretch marks.
Lymphatic drainage. Massage is the perfect treatment if you’re feeling sluggish or tired. This type of massage shifts unwanted toxins, regulates lymph flow and boosts energy levels.
SELF-MASSAGE :
Get to grips with massage and give yourself a top-to-toe treat with the following 1 10-minute program. If you want a longer massage, repeat each movement several times.
ARMS & HANDS : Smooth oil over your hands and up your arms in sweeping motions. Repeat five times. Squeeze each forearm between the fingers and heel of the other hand. Work along the upper arm, concentrating on the centre muscles and use petrissage movements on the underside. Massage your hands, kneading the palms, then grasp each finger between your thumb and forefinger and gently pull from the Joint to the fingertip.
NECK & SHOULDERS : Warm oil in your palms and smooth it onto your neck and shoulders. Press and rotate the fingers of each hand into the muscles at the base of your neck (on either side of the vertebrae) up to the base of your skull. Work to the Sides of your neck and repeat, alternating between firm and gentle pressure. Work over your shoulders with firm petrissage strokes using your fingers and palms. Work back and forth from the shoulder to the neck. Squeeze the shoulder muscles between the fingers and heel of your hand to relieve tension.
TORSO & ABDOMEN : Apply oil across the upper half of your chest in sweeping motions. Work from your shoulders down to the pectoral chest muscles (avoiding breast tissue) and gently squeeze between the fingers and heel of your hand, one side at a time. Then lie down and smooth oil over your abdomen. Massage in circular movements in a clockwise direction only (to follow the direction of the colon and stimulate digestion). This can relieve a bloated stomach. Use petrissage and gently knead the flesh on your stomach and around the centre of your body.
LEGS : After smoothing on oil, use effleurage to stroke up each leg five times. Sit down and work over each calf, squeezing the muscles between the thumb and fingers, using both hands. Move up to your thighs. Push the knuckles Into the thigh region and use tapotement movements. Finish with sweeping motions.
FEET : Massage oil over each foot with effleurage movements. Knead the sales using your thumbs, working in firm, circular motions. Then work on the upper feet: press and glide the thumbs between the bones on the top of the feet. Squeeze each toe.
FACIAL MASSAGE :
Localized massage relaxes facial muscles, improves circulation and revives the complexion. With these simple steps you can incorporate a three- to five-minute massage into your existing beauty regime at night or, for a longer facial treat, repeat each movement several times. For the maximum benefit, when applying pressure to specific points. hold for 30 seconds.
Forehead. Massage upwards from the centre of your forehead and slide fingers along the hairline. Finish with gentle pressure at the temples. Repeat three times,
Eyes. Gently massage around your eyes and over your eyelids with light, tapping motions. Press the point located between the eyes with your middle fingers. Finish by lightly pressing both temples.
Cheeks. Glide your hands over your cheekbones, working inward around the delicate eye area. Apply pressure as you work along the contour of the cheekbone. (This will stimulate the colon and the kidneys.) Finish by sweeping your hands down your nose and across the lower region of your cheeks.
Nose & mouth. Stroke both sides of your nose with your fingertips. Pressing around your nostrils to stimulate circulation , Then follow the contour of your lips, gliding your hands towards the outer corners of the upper lip. Press the central point on the upper lip (below your nose) to encourage the proper functioning of your liver and lymphatic system. Work under the lower lip, massaging upwards, lifting and encircling your mouth.
Chin & neck. Using your middle and index fingers, massage your chin, working towards the ear. Repeat three times, then work your hands down your neck using petrissage movements.
Ears. Massage your ears by starting on the ear lobes. Grab them with your thumb and index finger and gently pull them, stroking them in the process. Repeat this motion, working along the ear.
AROMA POWER :
Aromatherapy is an ancient tradition that uses oils extracted from plants and flowers to treat the mind, body and spirit. These oils enter the bloodstream via the skin within 20-70 minutes of application and are reputed to continue working for up to 12 hours. They also stimulate receptors in the nose which relay messages to the limbic system (the part of the brain that regulates the emotions).
NEVER APPLY NEAT ESSENTIAL OILS. Directly to your skin (lavender and tea-tree oil are the only exceptions), as they are too strong and can burn the skin or cause allergic reactions. Always dilute essential oils with base (or carrier) oils such as sweet almond, jojoba or apricot kernel oil.
AROMA THERAPY TREATS :
The benefits of aromatic oils can be incorporated into daily life. Massage is the most effective means of application as the essential oils enter the bloodstream at such a rapid rate. In addition to the aromatic benefits, massage strokes pep up circulation and ease tension.
AROMATIC BATHS. Can be relaxing or invigorating, depending on your choice of oils. For the maximum impact, add four to eight drops of your favorite essential oil to the bath once the water has run (if you add oils to running water the vapors will evaporate too quickly). Agitate the water to disperse the oil droplets and then immerse yourself in the tub, relax and inhale for at least 10 minutes.
COMPRESSES. Help treat muscular aches and pains, reduce swelling and bruising, and generally decongest the body. Cold compresses are particularly effective for sports injuries. Add six drops of essential oil to a bowl of 500 ml icy cold water. Place a towel or face-cloth into the bowl, leave it to soak, wring it out and apply it to the body. Leave the compress on until it warms to body temperature or dries out. Hot compresses are ideal for backache, rheumatic and arthritic pain, earache and toothache. Follow the above guidelines, but use hot water instead of cold . Place the compress on the affected area, then bind it in cling wrap to retain the heat. Leave the compress on until it cools.
INHALATIONS. Can relieve colds, flu and sinusitis, revive flagging spirits and boost energy levels. Add one drop each of tea-tree and peppermint oil to a bowl of near-boiling water. Place your head over the bowl, drape a towel over your head and the bowl and breathe in the vapors for five minutes.
VAPORISING OILS. In a burner can influence your mood, create a relaxing ambience and disguise nasty cooking aromas or Cigarette smoke. Burn six drops of your favorite essential oil and a small amount of water in an oil burner.
EXPERT ADVICE :
Consult an aromatherapist. Before using essential oils if you are pregnant (the essences can affect the foetus), if you suffer from an illness such as epilepsy, or if you have a heart condition.
Citrus oils. Especially bergamot oil, increase the skin’s sensitivity to sunlight. Avoid using these oils during exposure to ultraviolet light.
Skin sensitivity and allergies. Can be aggravated by essential oils. Always do a skin patch test with an essential oil (diluted in a base oil) before using it, or consult an aromatherapist.
Avoid showering, bathing. Or drinking alcohol after an aromatic massage, as the oils work for up to 12 hours after they are applied.
Essential oils. Are guaranteed to last for up to 12 months, depending on the type of oil. For example, citrus oils only last six months, and neroli lasts for 12 months.
ESSENTIAL OILS :
What do you really need? Here’s the line-up.
1 ROSEMARY. Enhances mental clarity and treats rheumatic problems. oily hair, dandruff, headaches, exhaustion and stress. Blend it with lavender and frankincense to reinforce the anti- rheumatic properties.
2 LEMON. Has an invigorating aroma and helps with circulatory complaints, oily skin,
acne, boils, chilblains, high blood pressure, sore throats, colds and catarrh.
3 GERANIUM. Is good for poor circulation and PMS. It balances hormones, mood swings and depression.
4 LEMON VERBENA. Is used for its calming properties.
5 JUNIPER. Has antiseptic properties that benefit oily skin and scalp, colds, arthritis and rheumatic complaints, and muscular aches and pains. It blends well with bergamot, lavender, enroli, ,rosemary and sandalwood.
6 CINNAMON. Can be burnt as an anti-depressant as it has a rich, warm and uplifting aroma. It blends well with citrus, clove, ginger and frankincense oils.
7 ROSE. Has anti-inflammatory and antiseptic properties and benefits dry skins, thread veins, nausea, depression, insomnia and PMS.
8 EUCALYPTUS. Has antiseptic, stimulating and deodorizing effects. It treat s burns, blisters, muscular aches and pains, poor circulation and helps to keep insects at bay.
9 LAVENDER. Is known for its ability to soothe and heal. It is suitable for treating acne, allergies. tinea, insect bites and stings, headaches, insomnia and stress-related disorders.
10 LEMON GRASS. Smells sweet and has an earthy undertone. It treats tinea, muscular aches and pains, bad circulation, fever, infections, nervous exhaustion and stress.
11 CAMOMILE. Has a calming effect and is beneficial for inflamed skin, insomnia and PMS. It blends well with citrus oils, lavender, geranium, jasmine, neroli, rose and ylang ylang oils.
AROMATIC REMEDIES :
Use essential oils to treat health and beauty problems (unless you are pregnant). Create the fallowing aromatherapy blends to treat different ailments. You can also use them as massage preparations or as therapeutic bath remedies.
PROBLEM SKIN : Treat acne or greasy skin with a blend of five drops of cypress, 10 drops of lemon and five drops of petitgrain oil added to 50 ml base oil to balance the condition. To zap the odd blemish, apply neat lavender or tea-tree oil to the affected area using a cotton bud.
DRY AND NORMAL SKIN : Dry and normal skin types will benefit from a blend of five drops of geranium, four drops of jasmine and 16 drops of lavender in 50 ml base oil. Massage this blend into freshly cleansed skin at night.
PSORIASIS : Mix one drop each of bergamot and lavender oil with 5 ml sweet almond oil. Massage into problem areas.
FLU : If you feel the symptoms of flu coming on, have a warm bath laced with five drops of tea-tree oil, two drops of lavender and two drops of thyme. Afterwards, pat your skin dry with a towel. Next massage your body with two drops of tea-tree oil and three drops of eucalyptus oil mixed with a teaspoon of almond oil. Go straight to bed.
FAINTING : Put a couple of drops of marjoram and lavender oils onto a tissue and hold it under the nose of someone who has fainted to revive them.
PEREMENSTRUAL SYNDROME (PMS) : Forty per cent of women suffer from PMS. Create a blend to suit your needs and add it to your bath or use it as a body oil. For the best results, massage the oil over your abdomen, hips and lower back, focusing on the coccyx (the lower end of the backbone). For bathing, concoct your blend and then add seven to nine drops once the water has run. If you feel irritable, try blending five drops of lavender, five drops of geranium, 10 drops of bergamot with 30 ml base oil. If you feel tired and lifeless, mix six drops of grapefruit, six drops of mandarin or orange and two drops of basil with 30 ml base oil. If you feel emotional, use a blend of four drops of neroli , five drops of bergamot and five drops of lavender with 30 ml base oil.
MUSCLE STRAINS : To soothe tired, aching muscles, apply a cold compress. Add 10 drops of camomile, lavender or rosemary oil to a bowl of cold water. Soak a facecloth in the preparation, wring it out and place it on the aching area. Leave it on until it warms to body temperature or dries out.
ANXIEIY : Problems including stress, anxiety and tension, which are associated with the nervous system, will benefit from a balancing blend of five drops of clary sage, five drops of lemon and five drops of lavender in 30 ml base oil. Use this blend as a body rub, bath preparation or in a burner in your workplace.
SLUGGISH CIRCULATION : Sluggish Circulation can be the result of cold weather, lack of exercise, or an unhealthy diet. Blend four drops each of lemon, juniper, grapefruit and geranium oil with 30 ml base oil and use it as a massage preparation. Use invigorating massage strokes to help step up the body’s blood flow.
SWOLLEN ANKLES : Swelling can result from high blood pressure, varicose veins, water retention or by standing for prolonged periods. To treat this condition, try an invigorating foot bath, Fill a bowl with warm water and add one drop each of cypress and lavender oil. Soak your feet in the bath for 10 minutes.
ECZEMA : Treat eczema with a topical application made from two drops each of bergamot, lavender and camomile oil mixed with two teaspoons of almond oil. To soothe itchy skin, mix four drops of lavender oil in two teaspoons of cider vinegar and smooth it onto the affected area. Alternatively. try applying a lukewarm aromatic compress to the affected skin. Blend one drop of camomile oil in warm water, soak a face-cloth in the preparation, wring it out and then place it on the patch of eczema for 10 minutes.
AROMATIC LIVING :
Follow these steps to invigorate your senses :
DETOX TREAT : Increase the effectiveness of a detox regime by rubbing the soles of your feet with two drops of juniper oil diluted with 10 ml base oil. This will help shift unwanted toxins, as this area relates to the reflex point that regulates kidney function.
BREATHE EASY : Instantly clear your nasal passages if you have a cold, by putting two to three drops of eucalyptus oil on a handkerchief and inhale when required. You can also sprinkle a drop of eucalyptus oil onto your pillow to act as a decongestant at night.
NAIL BOOST : If you nail are prone to breaking, try this blend and store it in a glass bottle: mix 10 drops of lavender, lemon, grapefruit or rosemary oil with one teaspoon of avocado oil. Massage into clean, polish-free nails daily before going to bed.
OVER KILL : If you want to smell different oils to test them, limit your choice to six. Otherwise, you will overload your sense of smell. To improve you sense of smell, have a whiff of a handful of coffee beans in between smelling the different scents.
REVIVING BOOST : For mental and physical exhaustion, mix four drops of lavender oil, three drops each of grapefruit and lemon oil and two drops of sandalwood oil with 25 ml almond oil in a glass bottle. Leave to stand for four days before using the blend.
SCENTED APPEAL : Add a couple of drops of lavender oil to the water compartment of your iron and the steam will leave a delicate scent on your clothes. If you have a log fire, add a drop of sandalwood oil to a piece of wood and leave it for 30 minutes before burning.
BURNING ISSUE : To treat minor burns that may occur during cooking or ironing, run the affected area of skin under cold water for at least five minutes. Then gently dab on neat lavender or tea-tree oil to the burn. This will sooth and reduce inflammation.
PAIN RELIEF : If you have a headache, stir one drop each of juniper and fennel essence into 600 ml warm water. Soak five cotton-wool pads I the oily solution, wring them out and then place them on your forehead and temples for 10 minutes.
QUALITY CONTROL : Cheap aromatherapy oils are usually chemical copies of natural plan essences and do not have nearly the same medicinal benefits. Opt for reputable brands of essential oils from established stockists or consult an aroma-therapist for advice.
SOOTHE STINGS : Treat wasp or bee stings by applying cider vinegar to the affected area. This will neutralize the poison and help to reduce swelling. Applying a drop of lavender or tea-tree oil mixed with a dessert spoon of vinegar will prevent infection.
PROBLEM AND SOLUTION :
[1] How should you store essential oils? Essential oils should be stored in brown glass bottle with air-tight lids, away from light, heat and damp conditions.
[2] What is an effective aromatic treatment for cold sores? German aroma-therapists recommend using Melissa oil to treat cold sores. Alternatively, dab on a drop of tea-tree oil using a cotton bud (be careful not to ingest the oil )
[3] What’s the best quick-fix for flagging spirits? Add a drop of eucalyptus oil to a handkerchief and inhale when you’re feeling low.
[4] Which essential oils are stress-busters? Vanilla, nutmeg and orange oils are reputed to calm fraught nerves.
[5] How do you c lean an atomizer before adding a new scent? Rinse the atomizer with vodka , then with water, before filling it with a new scent. This will neutralize the aroma of the previous fragrance.
[6] Which essential oils are aphrodisiacs? Sandalwood and ylang are the best known aphrodisiac oil.
[7] What’s the most effective aromatic wake-up treat? Add eight drops of your choice of essential oil to your face-cloth o r sponge and rub it over your body while in the shower. Breathe in the aromatic steam to revive your senses.
[8] How can you instantly make your surroundings smell good? Add a couple of drops of your favorite essential oil to a light bulb. The heat of the light will instantly release the aroma.
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1 Comment
I use heat packs and aromatherapy massage with lavender and clary sage essential oils mixed in a base. It helps the pain and I use it on my abdomen too.