Hara massage for meditation
Lay on your back, preferably as naked as you can get without feeling cold. If you are right-handed, place your left hand over your right hand and gently rub your abdomen in large clockwise circles around your navel (belly button). Massage as slowly or as quickly as feels best. Be careful not to compress your intestines too much; just enough to feel comfortable. If you get tired, you can use just one hand at a time and switch between right and left hands. Massage your abdomen for from five to twenty minutes, whatever feels best for you. There is no one-size-fits-all method for massaging the abdomen because we are all structurally different, and our body's condition is constantly changing. Feel free to experiment and come up with your own unique massage technique.
The hara massage method is often helped by appropriate relaxing background music. You can find wonderful classical, new age, and Asian music on YouTube. MUSIC RECOMMENDATIONS: 432Hz - The Deepest Healing, French Meditation Music, Erik Satie - Gnossiennes 1,2,3, Vinayak Chittar Raag Darbariaag, Ralph Vaughan Williams - Five Variants of "Dives and Lazarus
There is an additional exercise that relaxes the lower back. Sit in cross legged fashion on your bed, or sit on the side of your bed with your legs hanging down. Place both your hands behind your back and rub your lower back up and down, both hands in unison. You can do this as slowly or quickly as feels best. This relieves stress and stimulates your neural pathways. Both the hara massage and this simple back rub technique complement the yoga exercises recommended in Meditation Handbook.
MEDICAL MASSAGE - For an abdominal massage to improve digestion and elimination, watch this helpful YouTube video by Jini Patel Thompson.