Gum Chewing Visualization
Materials Needed
Feeling
Irritated
How to Do It
Take a piece of gum or imagine chewing something soft. As you chew, focus on the motion of your jaw and the muscles involved. Visualize the chewing action breaking down your irritation, grinding it into smaller, less significant pieces. Continue chewing until you feel the irritation has been sufficiently 'chewed up' and can be discarded.
Why It Works
Chewing is a natural way to engage the jaw muscles and can help to relieve tension. By adding a visualization component, you can symbolically process and reduce the irritation through this repetitive, soothing action.
Guided Practice
Sit comfortably and close your eyes. Take a few deep breaths, imagining the sensation of chewing gum. Notice any feelings in your jaw or mouth—perhaps a desire to chew or move. Allow yourself to be present with these feelings, without needing to chew just yet.
Continue to chew the imaginary gum, noticing how each movement of your jaw might feel. Perhaps there's a feeling of tension releasing, or maybe the gum seems to gather up any tightness or discomfort. Allow yourself to explore these sensations fully, staying with the rhythmic motion of chewing. You might also notice any thoughts, memories, or emotions that arise as you engage with this visualization. Simply observe these without judgment, letting them flow with each movement of your jaw.
As you continue, imagine that the gum is becoming fuller with any stress or negativity it absorbs. Notice how this feels—whether there's a sense of lightness in your jaw, a softening in your face, or perhaps a different experience altogether. Allow the gum to continue drawing out any tension, letting each chew serve as a release. Consider how this simple act of chewing might symbolize letting go or processing emotions in a tangible way.
When you feel ready, imagine removing the gum from your mouth and placing it aside. Notice any changes in how your jaw, face, or overall body feels—whether there is a sense of ease, neutrality, or perhaps something else. Allow yourself to stay with this experience for a few more breaths, enjoying whatever sensations or feelings are present. When you are ready, gently bring your awareness back to the room, opening your eyes and carrying any newfound relaxation or awareness with you into your day.