The following is inspired by "My Grandmother’s Hands" by Resmaa Menakem:
Start by taking three or four deep breaths. On the fourth breath, exhale with a low tone hum. Continue breathing deeply for two to three minutes, exhaling each time with a hum and changing the tone every three breaths. When you’re finished, take a moment to notice how you feel.
To release tension in your neck, throat, and jaw
Keeping the palm of your hand broad and soft, stroke downward from the bone behind your ear to where your collar bones meet your chest bone. Use your left hand to massage the right side of your neck, and your right hand to massage the left side of your neck.
This should be a gentle stroking, as if you were firmly petting a cat. There are many nerves and blood vessels on the side and front of your neck, so it’s important to use an open palm and not your fingertips. After about eight strokes on each side, place your hand in the middle of your upper chest. You’ll want to have your palm resting on your skin, not fabric, so you can create drag on your skin and feel the stretch more. Tip your head back and gently turn it from side to side.
Arch and curl your fingers so that they make the shape of a “C”. With your hands in this position and firm fingertips firm, begin to make circles on your chest. (You can also use a tennis ball, gripping it in the palm of your hand, and working it around in circles).
Work your way from your upper-middle chest out to the side. As you reach the area where your arm meets your torso, soften the pressure. (You don’t want to press too hard in this area because there are nerves close to the surface here that don’t like deep pressure.)
The year has been filled with chronic stress. And for many of us, that mental strain is now showing up in our physical body. If you yearn for a massage, you’re not alone.
