This is a delightful, soothing sequence which will make the new day seem altogether easier to face. If your partner is resolutely refusing to move, it can be done in bed with their back facing you. It's gentle and non-invasive, so while they may not admit it, even the most reluctant of morning people (and that includes teenagers) should feel invigorated ...

1. Crouch down and place both of your hands flat on the centre of your partner or child's back, either side of their spine (if they are not clothed, make sure your hands are warm first!). Keep your wrists loose and rest your hands there for a few moments.

2. Apply some pressure, then gently start moving your palms apart in opposite directions up and down the length of their back. Slowly increase the speed and range of your movement until they begin to feel their whole back warming up. In the case of teenagers, they usually find physical contact with their parents uncomfortable, so remain aware of how they are responding.

3. Now bring your palms up to the base of their neck. Use each palm to rub from there out to the corner of each shoulder, one shoulder at a time. Again, the motion is fairly dynamic so use your free hand to support their other shoulder. Keep up this motion for at least five seconds on each shoulder.

4. Repeat step 2 again, rubbing either side of the spine, until the warmth from your hands has spread all over their back.

5. Now, very lightly, cup their head to (hopefully) invigorate and stimulate the mind. Well, you can only try ...

Note: This last part of the sequence can cause serious bedhead, so be prepared to face the consequences!

Before you begin ...

Massage doesn't have to be about aromatic oils, soothing music or scented candles. First and foremost, massage is about connecting and kindness. The simple, everyday sequences can be done on anyone, anywhere, at any time. They take very little effort and can make a massive difference to someone's day. Just remember these few simple points before you begin ...

· Always check your partner for any contra-indications.

· Turn off your phone to ensure you won't be disturbed.

· Remove any jewellery and, if you have long nails, be careful not to scratch your partner.

· Be aware of your partner's reactions. If you're pressing too hard, it will hurt; if you're pressing too lightly, the massage won't work.

· Try not to talk during massage - give your mind a rest as well.

· And no matter how tired or preoccupied you are, try to reciprocate each massage - for best results, it's got to be a two-way process.