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: French Meditation Music, The Lark Ascending, Gymnopédie No.1, Ram Narayan Raga Darbari, Vinayak Chittar Raag Darbariaag, 432Hz - The Deepest Healing, Buddhist Meditation Music, Meditation and Healing Music
An additional exercise that compliments the hara massage is to sit in cross legged fashion on your bed; put 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 back rub techniques complement the simple but effective 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.