I posted this in the MC support forum a while back because this has been so helpful for me.  I notice much better eliminations when I take even a few minutes before bed to massage my stomach.  Sometimes I just rub in the directions on the arrows (instead of pressing in at each x) and still see results.

ABDOMINAL SELF MASSAGE LEVEL 1 …

This is a great exercise for beginners. Practice this technique daily at bedtime, 5-10 minutes each night, for a period of 3 months. Then move on to Level 2.

Level 1 is great for moving energy through your viscera, removing blockages, improving digestion and relieving stress accumulation. If you are consistent you will notice less tenderness and more energy overall. And, it feels good! Have someone do it for you or do it yourself. You should be on your back with your knees propped up with a pillow. The X's in the drawing represent the points where you will press when you exhale. The arrows indicate the direction to move.

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ABDOMINAL SELF MASSAGE LEVEL 2 …

This is another great exercise for beginners. Like Level 1, practice this one every night at bedtime, 5-10 minutes each night, for a period of 3 months. After that go back and forth every 3 months between Level 1 and Level 2 techniques.

Level 2 is great for helping to balance out the tummy by releasing tensions with the belly button as the focal point. Many people have had great success in using this technique for helping to improve bladder tolerance, improving digestion, and releasing long standing pains in the belly.

If you are consistent you will notice less tenderness and more energy overall. And, it feels good! Have someone do it for you or do it yourself. You should be on your back with your knees propped up with a pillow. The X's in the drawing represent the points where you will press when you exhale. The arrows indicate the direction to move.

http://www.tummytemple.com/self-massage_colon_hydrotherap.html

It's so great to take time for yourself,
Peanut