Self Care Womb & Belly Massage

  • Make sure you have emptied your bladder.

  • Create a quiet, peaceful environment to relax for 10-15 minutes. You can apply this massage for as long or as short as you would like.

  • Lie on your back and place a pillow under your knees.

  • Place your left hand on your heart area and your right hand on your lower belly (the womb is just above the pubic bone, it is often lower than people typically think.)

  • Breathe deeply and slowly for a few moments until you feel relaxed.

  • Apply oil or lotion to your belly and gently begin to massage your belly in clockwise direction.

Upper Belly

  • Make a heart shape with your fingers - See image to the right. * You can use the leverage of your thumbs pressing together and your fingers pressing into one another to create more pressure.

  • Place your fingertips on the center of your upper abdomen just below the ribcage.

  • Press as deeply as it is comfortable for you into the soft tissue, gently and slowly move your fingertips toward your navel.

  • Repeat this stroke from your rib cage to your navel 3 times.

  • Place your fingertips on one side of your upper abdomen just below the ribcage. Press as deeply as it is comfortable for you, gently and slowly move your fingertips diagonally toward your navel.

  • Repeat this stroke from your rib cage to your navel 3 times.

  • Repeat on the other side of the upper abdomen.

    • If you find areas of tenderness, pain or congestion, adapt your pressure so that you can continue to relax.

  • Gently sooth the entire belly with light massage strokes.

  • Gently massage from the sternum to the navel with zig zag motions – moving in a downward motion You are welcome to hold the more tender places while breathing into the sensation, which will help to dissolve the tension.

  • Clockwise spiral: starting at the navel, gently massage in a circular manner working outward with larger circles and then back in to the navel with smaller circles. Repeat this 3x.

  • Gently apply soothing strokes from knees to groin 3x

  • Gently soothe the entire abdomen and chest area under the arm pits to flush the lymphatic system.

  • Place your left hand on your heart area and your right hand on your lower belly.

  • Breathe and smile to your womb – connect womb to heart through breath and intention.

Lower Belly

  • Imagine the pelvic bowl and feel the pelvic smiley face – the side of the hipbones and the center where the pubic bone is. See image – to the right.

  • Center Position: Bring your hands together with fingers together slightly bent so you can scoop. Imagine you are scooping sand. You don’t want to use a lot of effort so keep your body and hands soft as you apply the technique.

  • Place your fingertips at the pubic bone with palms gently resting on your belly.

  • Slide your fingers off the pubic bone in a scooping motion using comfortable consistent pressure as you drop down into the soft tissue of the belly, stopping half way between the pubic bone and navel.

  • Lift your hands and return them to the pubic bone indent and repeat the stroke 3x.

  • Move to the right or left side of your pelvis to feel another small indent where the hip and pelvic bones meet. Place your fingers here to begin your side strokes. Keeping fingers together, slightly bent, and relaxed, slide off the bone applying comfortable pressure into the soft tissue space of the lower abdomen. Maintain consistent pressure while you slowly stroke toward the navel. Stop at the same place you did for the center position.

  • Perform this stroke 3x.

  • Now move to the other side of your pelvis and repeat the sidestrokes there on your lower abdomen.

  • Return to the indent in the center of the pelvis, where you began, and repeat the entire process for two more rounds.

  • Finish the lower abdomen work with 3 strokes up the center, for a total of 30 strokes

  • Note: Women with a properly positioned uterus will feel a deep, open space above the pubic bone and a similar amount of open space on each side of the lower abdomen.

  • When you feel complete, apply whole belly soothing strokes.

  • Take a deep breath between womb and heart. Allow yourself to fully rest for a few breaths.