With few peaceful moments left in a mother’s day, nap time becomes a most cherished time. Catching a little shut eye for yourself is always a fitting activity, but this self-massage relaxation exercise will leave you refreshed in minutes and then you can decide what to do with the remaining sacred seconds.

STEP 1. Begin by preparing a nurturing environment where you can relax. You’ll want to find somewhere quiet where you could dim the lights, if desired.

STEP 2. Take in three cleansing breaths by breathing deeply from the navel and then holding for a second before releasing. As you breathe, imagine that you are letting go of all your stress and cares from the day.

STEP 3. Place your right hand on the opposite shoulder reaching back as far as comfortable, using the pad of your fingers make strokes in a circular motion, moving upwards over the muscles between your spine and shoulder blade. Repeat three times and switch sides.

STEP 4. Place your hand near the base of your neck on the opposite shoulder using the whole hand squeeze the muscles starting here.
Continue squeezing the muscle working your way along the top of the shoulder continue all way down your upper arm to your elbow.
Hold and release varying pressure according to your comfort level.
Repeat three times and switch sides.

STEP 5. Place your right thumb in the hollow behind the collarbone of the left side, using your fingers pinch and release all along the top of your shoulder — breathe out as you pinch, breathe in as you release. This is wonderful for deep tension and stress release. Repeat three times and switch sides.

STEP 6. Place one hand on your forehead and one on the back of your neck. With the hand in back, start at the top and use a circular finger stroke to massage down the sides of your neck. Repeat this time using your entire hand to squeeze and release along the back of the neck.

STEP 7. With both hands clasp the back of your head with your thumbs at the base of your neck behind the ears. Working inward along the ridge of the scull, apply pressure with your finger tips and move over your head with circular strokes, stopping along the way to apply pressure and hold for a few seconds releasing deep stress and tension.

STEP 8. Finish by relaxing your arms into your lap and breathe in three more deep cleansing breaths releasing any lingering stress or worrying thoughts from the day.

– Frieda Bovine

Frieda is a licensed massage therapist, certified aromatherapist, actress, and mother of one. She lives in West Hollywood with her husband who plays tennis professionally. Frieda owns an organic bath and body care line called JK Soul Salts.