Ear Pulling for Jaw Tension
Materials Needed
Feeling
Irritated
How to Do It
Place your thumbs behind your earlobes and your index fingers in front, gently pulling your ears away from your head. As you do this, open and close your jaw a few times, feeling how the tension in your ears, jaw, and neck shifts. Continue the ear pulling while massaging your jaw muscles with your other fingers, imagining the irritation being released through this dual action.
Why It Works
The ears are connected to the jaw and neck muscles, and gentle pulling can help to release tension in these areas. This exercise provides a dual-action approach by simultaneously addressing both the ears and the jaw, which can be particularly effective for alleviating irritation.
Guided Practice
Sit comfortably and close your eyes. Take a few deep breaths, bringing your awareness to your ears and jaw. Notice any sensations of tightness or tension. Allow yourself to be with these feelings, without needing to pull your ears or release any tension just yet.
Continue sitting comfortably, as you now deepen your focus with a few more breaths. Gently grasp the lobes of your ears between your thumb and forefinger begin to apply a soft, steady pressure as you pull your ears outward, noticing any sensations that arise—perhaps a slight stretch or a gentle warmth. As you continue to breathe, allow your focus to remain on this simple movement.
Continue gently pulling your ears, noticing how this movement affects your jaw and facial muscles. You might feel a subtle release or a gentle easing of tension, or perhaps a sense of tightness that slowly begins to soften. Allow yourself to stay with this sensation, breathing deeply and noticing any shifts in your awareness or relaxation. If thoughts or images arise, gently bring your attention back to the sensations in your ears and jaw, observing without judgment.
As you continue this practice, you may feel a deeper release in the muscles of your face and neck. Perhaps there is a sense of relief, comfort, or maybe just a greater awareness of the tension that was held there. Allow yourself to explore these sensations fully, noticing any emotions or thoughts that surface. Consider what it feels like to physically release tension and how this might relate to releasing emotional or mental tension.
When you feel ready, gently release your ears and let your hands rest in your lap. Notice how your jaw and face feel now—perhaps a sense of softness, ease, or maybe a heightened awareness. Allow yourself to stay in this space for a few more breaths, enjoying the time for yourself. When you are ready, gently bring your awareness back to the room, taking a moment to notice how you feel before moving on with your day.