Maya Abdominal Massage (ATMAT) is a non-invasive, external technique rooted in the traditional healing practices of Central America. Passed down through Maya healers and midwives, this ancient practice focuses on the abdomen as the body’s physical and energetic center. The goal is to guide internal organs, particularly those in the reproductive and digestive systems, into optimal alignment. Gentle manipulation seeks to improve the flow of blood, lymph, nerve impulses, and ch’ulel (Maya for life force energy) throughout the abdomen and pelvis. Dr. Rosita Arvigo developed the modern application of this therapy, blending her scientific knowledge with the wisdom of her mentor, Maya shaman Don Elijio Panti of Belize.
Essential Preparation Before Starting
Before beginning the self-massage, preparation ensures comfort and maximizes the effectiveness of the session. It is necessary to empty your bladder completely to prevent any discomfort or pressure during the deep abdominal work. Find a quiet, warm space where you can lie down undisturbed for approximately ten minutes, allowing for mental relaxation before the physical work begins.
Lie flat on your back on a firm but comfortable surface, such as a yoga mat or bed. Place pillows under your head and knees to slightly bend the legs. This positioning helps to soften the abdominal muscles, making the area more receptive to the massage. If you are addressing concerns like uterine prolapse, place a small pillow or rolled towel under your hips to gently elevate the pelvis.
Apply a small amount of natural, unscented oil or lotion to your hands and abdomen, which helps your fingers glide smoothly over the skin without causing friction. Oils like castor oil, olive oil, or coconut oil are commonly used. Before initiating any strokes, take several slow, deep breaths, inhaling deeply into the abdomen and exhaling fully, until you feel your body fully relax.
Step-by-Step Self-Massage Technique
The self-massage sequence begins with cleansing strokes in the upper abdomen to release tension and encourage digestive flow. To start the upper abdominal work, place your fingertips just below your breastbone where the ribs meet, with your hands forming a gentle “M” shape. Exhale slowly as you press firmly but comfortably into the soft tissue, stroking downward in a straight line toward the navel. Repeat this central stroke three times.
Next, move your hands to the sides of your upper abdomen, just under the lower ribs. Perform diagonal strokes toward the navel, working from the outer edge of the ribs inward, following the natural path of the colon. The pressure should be consistent and deep enough to feel the tissue underneath, but never painful. Repeat these diagonal strokes three times on each side of the upper abdomen.
After completing the initial upper abdomen sequence, repeat the entire set of strokes for a total of three full repetitions. This methodical action helps to loosen the diaphragm and surrounding fascia, which can become tight and restrict circulation to the organs below. The upper abdominal massage is a preparatory step that supports the entire digestive tract before focusing on the reproductive organs.
Now transition to the lower abdomen, locating the anatomical landmark of the pubic bone. Bring all eight fingertips together, slightly bent to form a gentle rake, and place them on the small indent directly above this bone. Gently slide your fingertips just off the top of the bone into the soft tissue space above it.
Inhale and, as you exhale, press with comfortable pressure, stroking upward toward your navel, stopping about halfway between the pubic bone and the navel. If you encounter an area that feels hard or resistant, lighten your pressure. Focus on gentle, slow movements in that area. Repeat this central stroke three times, always maintaining an upward direction.
Move your hands to one side of your lower pelvis, positioning your fingers near the hip bone and the pubic bone. Repeat the upward stroke toward the center of the abdomen. Then, perform the same sequence on the opposite side of the pelvis, focusing on moving the tissue toward the midline and upward. Complete the entire lower abdominal sequence, including the center and both sides, for a total of three full repetitions.
Conclude the massage by performing light, soft circles over the inguinal lymph nodes, located in the crease where the legs meet the torso, moving in a clockwise direction. Finish with the “Closing the Gate” technique, which involves placing both hands flat on the abdomen and spiraling them inward toward the navel, starting from the lower ribs and pubic bone, to integrate the energy of the massage.
Important Safety Guidelines and Contraindications
The self-massage must be avoided or modified under specific conditions. Do not perform the deep uterine massage portion of the technique during active menstruation. Very light sweeping strokes over the upper abdomen and groin area are permissible, but the deep work should be reserved for the days following the end of your menstrual cycle.
If you have an Intrauterine Device (IUD) for contraception, the deep pelvic or uterine massage is strictly contraindicated. Consult with a qualified practitioner for modifications. Similarly, the full self-massage should not be performed if you are in the first trimester of pregnancy, as specialized, gentle modifications are required.
Avoid the massage entirely if you have an active infection, a fever, or an acute flare-up of any digestive condition, such as diverticulitis. Following any abdominal surgery, including a Cesarean section, you must wait until your physician has given clearance for abdominal work, which typically means waiting at least six to eight weeks. The practice is also contraindicated if you have an abdominal aneurysm or are experiencing severe, unexplained pain. Always stop the self-massage immediately if you feel sharp, intense, or increasing discomfort.