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Massage therapist Raphael Lavoie-Brand developed mindful self-massage during the COVID-19 lockdowns.

Mindful self-massage pairs gentle touch with mindfulness and self-compassion.

With daily practice, people report better sleep, less stress and tension, and a kinder view of their bodies.

The technique works best with attention to pleasant sensations and an intention of kindness toward yourself.

I recently sat down with Raphael Lavoie-Brand, a massage therapist who developed an approach to mindful self-massage during the pandemic. He teaches it to help people relieve stress and anxiety, sleep better, and build a kinder relationship with themselves. Up until now, it has only been taught in French. After our first conversation, I saw its potential as a somatic practice almost anyone can use, one that combines the benefits of massage with self-compassion work. Raphael also created an English-language video preview of his technique exclusively for this page.

Annie Chen: What is mindful self-massage?

Raphael Lavoie-Brand: It's a touch-based approach to calm our nervous system, relax our body, and improve our relationship with ourselves. It combines effortless self-massage techniques with mindfulness and self-compassion.

For example, slow hand movements can be paired with awareness of breath, gratitude practices, or savoring pleasant sensations. One could say it is a movement meditation that enhances self-care through quality touch.

AC: When did you realize self-massage could be a powerful form of healing?

RLB: During the early COVID lockdowns, I was worried about the high levels of loneliness, stress, and anxiety. Teaching self-massage online seemed like a way to help.

One day I was experimenting with self-massage and mindfulness while very stressed and exhausted. For the first time, the therapeutic touch I gave clients became fully accessible to my own body. Mindfulness opened the door for me to give and receive high-quality touch simultaneously, in a profoundly soothing way.

Later, students who practiced daily told me their mood, sleep, and stress management improved, and their self-love grew. They were surprised to have this impact with their own hands.

AC: Who can benefit most?

RLB: People who struggle with stress, anxiety, loneliness, sleep difficulties, grief, illness, body image issues, muscle tension, and some digestive discomforts. Those who see concrete benefits practice daily, at least 5 to 10 minutes.

One woman with long-time........

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