A favourite self-care ritual I like to share and recommend is the practice of Ayurvedic self-massage. This
practice helps rid the body of wastes and is said to lubricate the joints, slow aging, nourish the skin, increase
lymphatic flow, gently correct indigestion and from this supporting a healthy immune system and helps you
sleep better with a better quality and deeper sleep. (In Chinese Medicine, you could say it helps to protect and
preserve the immune system by creating insulation for the wei/the protective Qi).

General Benefits of Ayurvedic Self Massage

• Imparts softness and strength to the body
• Decreases the effects of aging
• Calms the mind and nervous system
• Promotes sound sleep patterns
• Benefits healthy and supple skin
• Imparts tone and vigour to the tissues
• Stimulates the internal organs
• Increases circulation
• Balances the doshas
 
This practice is of particular value if there is exhaustion, depletion or adrenal fatigue, as it helps to bolster the
body’s tissues and support the nervous system. Simply because you are massaging the energy channels of the
body in a synchronised manner which restores the flow of vital energy where it may have become blocked.
It’s also helpful if you spend a lot of time flying or travelling or feel you don’t have much routine or regularity
in your life.

Autumn and early winter are great times to develop this habit because this is when the energetic quality
of Vata increases.  What is Vata?  Simply put, Vata represents cold, dry, mobile, rough, and erratic qualities.
These qualities exist as natural forces and can impact our bodies and minds.  Vata can make us feel like we’re
simultaneously moving in a million different directions with no sense of grounding or stability.  The building
cold, dry, and erratic qualities of the autumn season can aggravate Vata in the body and mind, leading to more
significant stress, dry skin and hair, insomnia, and anxiety. In particular, this practice can be extremely
beneficial if you have a Vata constitution (tend toward feeling scattered, dry, and cold).

The Ultimate Self Care Practice

During abhyanga, warm (sometimes medicated) oil is massaged into the body to nourish and protect the
whole system. It is most often recommended in the morning due to its ability to help with detoxification. Still,
it can also be used in the evening to aid sleep and support relaxation.

I do recommend this practice daily but do what works for you! Remember – any amount is better than
nothing. If you can’t practice it daily, begin with once a week. Especially this time of year (Autumn or Winter),
or when travelling a lot – I try to spend two to three mornings a week with this practice. Your rhythm will
depend on your levels of depletion/stress, your age, and the season.

The most important factor is that you work the practice into your life.  If you find it easier to do a quick foot
massage and then pop on some socks before bed to help with insomnia, do that to begin with.

Rubbing oil all over creates a feeling of grounding and settling. Working the oil into the skin gives you a chance
to become more familiar with the curves and crevices of your beautiful body.  Taking time to check in is
deeply healing – use this time to slow down and connect with yourself.

Pick Your Oils

When beginning your self-massage, you’ll need to pick what type of oil to use. Your skin and body love the
healing benefits of natural oil, so be sure to use natural refined oil (organic if possible), NOT lotion. Your skin is
your largest organ and it is going to drink your oil in so look for cold pressed, extra-virgin, at the very least,
organic is best.

Do not use mineral oil or oils with synthetic scents or colours. And remember – just because it says “natural”
on the bottle doesn’t mean it is! Be sure to read the ingredients – the only ingredient you should see is the
name of the oil. For example, “organic sesame oil.” Some oils have a small amount of vitamin E or other
natural ingredients, but other than that, no other ingredients should be added.

You can choose your oil based on your constitution or your imbalance. You can also add herbs or essential oils
to the oils for additional benefits.

Here are a few guidelines:

• warming oil (cold climate or if feeling cold): black sesame or mustard oil;
• cooling oil (hot climate or if feeling hot): coconut, olive oil, coco butter, avocado;
• neutral oil (in between seasons or when you’re not sure): almond, jojoba or sesame oil;

Traditionally, black Sesame oil is the oil recommended or used for Abhyanga. It is specifically nourishing for
the joints – it goes more than skin deep. Reach out for guidance on where to purchase if you need help or
check my website. As we are in a warm climate, it is good to note that Coconut oil is an oil that shows you
when to use it on the body and when to not. When it hardens in the winter or cooler months this is a time to
not use the oil on the body.

Practical Steps

1. First, set yourself up in a bathroom or draft free area by laying out an old towel (it will get oily and it
   will get a smell about it). You will need two – one for applying and one for drying.
2. Warm your oil. I find using a double boiler type setup works (putting the oil in a small jar or squeezie
   bottle and placing that container in a pot with a bit of water to heat). Prepare roughly ½ cup to ¾ cup
   of oil.
3. Remove your clothes, be away from any drafts and place some oil in your palm, and slowly work the
   oil generously into your body.
4. Make long, loving strokes, predominantly towards your heart. Start at your feet and work your way
   up. As you massage the oil into your body, beginning at the extremities (your arms and legs) and work
   towards the middle of your body. Use long strokes on the limbs, and circular strokes on the joints like
   elbows and knees. Massage your abdomen and chest in broad clockwise, circular motions. As you rub
   the abdomen follow the path of the large intestine, moving up on the right side of the abdomen, then
   across and moving down on the left side.
5. Massage the whole body for about 5-20 minutes with love and patience. Focus and give extra time
   to places that feel tender or need extra attention. You could also use acupressure points for added
   benefit. Also give extra attention to the scalp, ears, and feet. When you apply oil to the feet, ensure
   that you don’t slip in the shower and if you need to walk have some old socks that you can put on.
6. Rub the oil into your face, ears and nose. Use more oil as needed. It should take around 10 minutes
   to do your entire body.
7. Let the oil sink in for another 5-10 minutes. Sit back and relax – the longer you let the oil absorb, the
   more benefit. This is when the oil and movement have time to effect and benefit the whole 7 tissue
   layers of the body – the dhatus. You could play music or listen to a podcast while relaxing or simply
   enjoy the quiet time and meditate.
8. Once you have rested, get in the shower (or bath) and only use soap in the places you need. Bathing
   (without soap) in a warm or hot shower after the oil massage will encourage the oil to sink in more
   deeply.
9. When you get out of the shower, pat yourself dry. Remember to designate a few towels you don’t
   mind getting a little oily and clean your bathtub or shower regularly to avoid slippery accidents and
   drain clogging.
10. Move through the rest of your day with greater grounding and a deeper sense of nourishment!
    When NOT to do Abhyanga
    There are a few circumstances when this practice is best avoided.
11. Avoid doing abhyanga directly after a meal.
12. If you have an acute cold or a mucus condition.
13. During hot and damp weather, so listening to the Queensland Summer weather conditions.
14. During menstruation.
15. During pregnancy.
16. In Ayurveda, it is also contraindicated if you present with ama (sticky toxic residue primarily from poor
    digestion).

Dosha-Specific Abhyanga.

• Vata. Practicing abhyanga daily can be highly beneficial, even life-changing, for balancing Vata. This
  dosha benefits from a warm oil massage in a warm environment. Avoid getting chilled afterwards.  It
  is incredibly calming, can help you appreciate your body, boost your confidence and connect with
  your body during your cycles.
• Pitta. Coolness is key. It is important to only gently heat the oil you choose for your abhyanga. Oil
  applied to the head should be cool in the summer and slightly warm in the winter.
• Kapha. It is usually best to use less oil for Kapha abhyanga than for Vata or Pitta balancing self-
  massage practices, and use faster, more invigorating strokes.
  These are additional practices of self love and self care that you can do alone or add them to your Ayurvedic
  self-massage practice!
  
  OIL APPLICATION TO THE EARS
  
  Applying oil to the ears helps to protect the ears from the elements, calms the nervous system and enhances
  tranquillity, balances all three doshas, but especially Vata dosha. Ears receive a constant intake of stimulus and
  sounds and can easily become imbalanced. Promotes a sense of comfort in the neck and jaw muscles.

1. Tilt the head to the side and pour a few drops of warm oil into the ear.
2. Grasp the ear with the fingers and massage gently.
3. Tilt the head to the opposite side to drain excess oil.

OIL MASSAGE OF THE HEAD or SCALP

The head is the most significant part of the body. It encompasses eight vital openings—the eyes, ears, nose,
mouth, and one principal opening, the crown of the head. There are also vital energy points over the entire
head that connect to the brain and the mind (including the subconscious).

This practice has many benefits starting with supporting your hair’s natural thickness, colour, and lustre. It
brings deep relaxation and reduces tension while also calming and rejuvenating the mind and nervous system
and bringing clarity and strength to the senses. It benefits memory, cognition and alertness, and supports
balance of the brains chemistry and hormones plus it is a natural and gentle way to reduce facial wrinkles.

1. Warm the oil to a comfortable temperature.
2. Sitting in an upright position, pour a small amount of oil into your hands and then comb your fingers
   through your hair.
3. Pour about a tablespoon’s worth of oil onto the crown of the head and massage the oil onto either
   side of the head.
4. Bend your head forward so that your chin touches the chest. Pour more oil along the back of your
   head down to where the hairline ends.
5. Spread the oil over the back of the head and massage the oil into your neck and shoulders.
6. With firm pressure, massage your entire head in small, circular motions with the tips of the fingers.
7. Leave the oil in for a minimum of twenty minutes. Cover your head to protect it from air and cold
   drafts.
8. If keeping the oil in the hair overnight, consider a cap or turban, or put a towel on your pillow to
   protect your linens.

OIL MASSAGE OF THE FEET

The feet hold many energy points linked to almost every part of the body. They connect us to the earth,
providing stability and grounding, and, quite literally, bear the weight of the day. A foot massage can be
deeply relaxing, alleviate stiffness, roughness, fatigue and numbness of the feet as well as stimulate these
energetic points on the feet that connect to the rest of the body. This massage can also promote healthy vision
(as can Abhyanga), and promote healthy local tissues, veins and ligaments.

1. Place a towel underneath your feet.
2. Pour a small amount of oil into your hand and spread the oil over the top and bottom of the foot,
   including the ankles and toes.
3. Massage the entire sole of the foot, using circular motions and firm strokes.
4. Begin with the big toe. Simultaneously press at the base of the toenail and on the underside of the
   toe with your forefinger and thumb.
5. Massage from the base of the toe to the tip. Repeat on each toe.
6. Massage along the length of the top of the foot, firmly pressing into the crevices between each of the
   bones.
7. Repeat the process on the other foot.
8. Cover your feet with socks if doing the massage before bedtime.