Advertising
Advertising

Simple And Fast: Massage Your Feet Every Night For Better Health

Simple And Fast: Massage Your Feet Every Night For Better Health

Oh my, do we live in an incredibly busy and demanding world, indeed!

We are experts in multi-tasking and even then our minds are always occupied with the next item on our to-do list. We are tired and exhausted both physically and mentally. It’s hard to keep up with what’s really going on in life. Sometimes we find that we are losing ourselves in the process. Moreover, we often forget the things that are most valuable to us.

Although we are well aware our health is the most precious asset we need to nourish in order to live a happier life, we easily take it for granted. Sounds like you?

If so, I strongly recommend you to take a moment to pause and treat yourself to the following simple, do-it-yourself foot massage. Countless studies show that foot massage can boost circulation and reduce physical pain, anxiety and stress, ultimately revitalizing our entire body, mind and soul.

So, let’s get to it. This can be done anywhere and anytime. All it takes is 5 minutes of your time each night.

So go grab a chair, or sit comfortably on the floor and get into the groove.

Advertising

Step 1: Preparation

Put on some soft and relaxing music.

Soak your feet in a tub of warm water before you start. You may add scented essential oils or foaming gel to the water if you’d like.

Get a towel, lotion or oil.

Prop one foot in your lap and let the other rest extended in front of you.

Put a small amount warm lotion or oil in your hand. Coconut or olive oil works well. Smooth the lotion or oil over the foot.

Step 2: Rub your Sole

Hold the bottom of the foot firmly with both hands. Begin rubbing the top of the foot using a firm motion with your thumbs, slowly working your way down to the sole of the foot. Apply more pressure as you get closer to the sole.

Advertising

With the other hand, use a loose fist or an open palm and gently tap the sole of your foot to stimulate blood circulation. This is especially helpful when you have cold feet.

Step 3: Work on each Individual Toe.

Grasp the foot beneath the arch. With the other hand, beginning with the big toe, hold the toe with your thumb on top and index finger beneath. With one hand, gently stretch your toes back.

Go to each toe and gently pull on it. Imagine the pulling motion of milking a cow while doing this.

Slide your index finger into the gap between each toe. Spend time moving it back and forth, rubbing the base of each toe with your index and thumb if desired.

Gently slide all five fingers between each of the toes simultaneously, while rubbing a small amount of massage oil or cream between each one.

Step 4: Loosen Ankle Joints.

Place your right foot on top of your left thigh. Using both hands, rotate your foot at the ankle
and gently rub your fingers over the top of the bone.

Advertising

Grasp the ball of the foot with the other hand and turn the foot slowly at the ankle three to five times in each direction. This is a particularly good exercise for anyone who’s suffering from arthritis.

Step 5: Apply Pressure to the Arches

Overlap your thumbs and apply gentle pressure just below the heel bone and then push slowly up to the bone of the big toe.

Begin again pressing gently into the lower arch near the heel bone and then slowly spread your thumbs open, stretching the full width of the arch. Overlap your thumbs again, this time pressing a bit higher on the arch, closer to the bone of the big toe.

Continue these techniques until your reach the heel of the big toe. End this portion of your foot massage by simply rubbing in large circular motions with your thumbs around the arch.

Step 6: Use the T-shape Fan Technique

Wrap both hands around your foot, with thumbs meeting at the bottom of your sole and fingers curled lightly onto the top of the foot. Press your thumbs into the sole and then sweep them up the center of your sole. Near the toes, fan the thumbs out toward the sides of the feet to complete the T-shape and stretch the foot outward.

More Helpful Tips:

Try to give equal attention to both feet, as the body relishes the balance.

Advertising

Throughout the massage, if you feel tension building up in your hands, shake out your hands periodically.

Another interesting technique is rolling the foot on a tennis ball while seated. It’s a gentle and effective massage for the whole foot. You can also place a handful of marbles on the floor and rub your foot across them with gentle pressure too.

Well done! Feeling lighter on your feet and fresher in your mind?

Stick this how-to technique on your refrigerator, bedroom walls or bathroom mirror until you learn the steps by heart. And like any other habit, stick to it and take care of your well-being before it’s too late. Stand tall on your own feet and feel proud!

More by this author

Being in Narcissism Relationships Is Like Playing With Fire. It Is Risky. How To Lose Weight: The Best Food Combinations 13 Signs Of Narcissists Who Sabotage Your Happiness Simple And Fast: Massage Your Feet Every Night For Better Health Simple Acts Of Kindness Can Improve Our Well-Being, Research Says

Trending in Health

1 8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life 2 17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious 3 How to Prevent Neck Pain from Sleeping (And Quick Fixes to Help You) 4 Do Essential Oils for Weight Loss Actually Work? 5 3 Simple Steps to Reduce Your Gut Inflammation

Read Next

Advertising
Advertising
Advertising

Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

Advertising

The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

Advertising

If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

Advertising

5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

Advertising

If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

Read Next