How to enhance your massage with mindfulness
A therapeutic massage can already work wonders for your body and mind, but mindfulness can take those benefits to the next level. Because mindfulness is about being present in the moment and letting go of distractions, it can help you get more out of each massage session — both physically and mentally, making it even better for relieving stress and promoting relaxation. Here are a few tips to get the most out of your massage using mindfulness:
Focus on your breathing
Your breath is one of the most powerful tools to help you stay mindful during a massage. Before the session starts, take a few deep breaths to center yourself. As you lie on the massage table, continue to breathe slowly and deeply, paying attention to how your body feels with each inhale and exhale. Let your breathing become smooth and natural, allowing your body to relax more with every breath.
If you find your mind wandering (which is totally normal), gently bring your focus back to your breath. You don’t need to force anything — just breathe in and out, and let your body follow the natural rhythm. This can help quiet your thoughts and make it easier to fully enjoy the massage.
💙 It’s easy to take your breath for granted — but it can help you calm down and reset. Reset with the Breath is a short practice to help you feel more balanced and relaxed.
Tune into your body
Mindfulness encourages you to stay connected to your body, which can enhance your massage experience. As the therapist works on different areas, pay attention to the sensations in your muscles. Notice where you’re holding tension and how the pressure of the massage helps release it.
This awareness allows you to fully appreciate the healing process as it unfolds. It also means you can tell your therapist if something feels too intense, or if you want them to focus more on a specific area.
💙 Feel more at home in your body by practicing some of the moves Mel Mah models in her Your Body, Your Home session.
Let go of distractions
It’s easy to let your mind drift during a massage, especially if you’re juggling a lot of responsibilities. You might start thinking about your to-do list, work deadlines, or what’s for dinner. But letting go of those distractions—even for just an hour—can be incredibly refreshing.
Gently put aside any thoughts about your day-to-day worries and focus instead on the present moment. If you catch yourself thinking about something else, don’t be hard on yourself — just acknowledge the thought, let it go, and return to the experience of the massage. This time is for you. Allow yourself to enjoy the peace of the session without worrying about anything outside the room.
💙 Especially in this digital era, it can feel impossible to tune out the world and tune into yourself. Try Tamara Levitt’s 7 Days of Focus series to learn how to stay present.
Set an intention for your session
Before your massage begins, take a moment to set an intention. This might be something simple, like “I want to relax,” or more specific, like “I want to release the tension in my shoulders.” This can help guide your focus during the session.
As the massage therapist works on your body, remind yourself of your intention, and notice how it starts to take effect. If your goal was to relax, notice how your muscles soften and your breathing slows. If your goal was to relieve pain, pay attention to how the discomfort eases as the therapist targets specific areas.
💙 You can bring intentionality into your everyday life too. In the Living with Intention episode of The Spark, Oscar winner Matthew McConaughey discusses his core values and how he stays true to himself.
Stay present after the massage
After your session, take a few moments to stay present and enjoy how your body feels. Notice the areas that feel more relaxed, or the sense of calm in your mind. You might take a walk or journal about how you feel (here are 9 other tips to help you be more present). Soak in the positive effects before you jump right back into your busy day, as this can help extend the benefits of the massage and keep you grounded for the rest of the day.
💙 Being present is so much more than just being physically here. Jay Shetty digs into the difference in his Be Here, Be Present meditation.