Jaw Clench and Release
Materials Needed
Feeling
Irritated
How to Do It
Begin by clenching your jaw tightly, holding the tension for a few seconds. Notice how the tension feels in your jaw, neck, and face. Then, slowly release the clench, allowing your mouth to open slightly and your jaw to drop. As you release, take a deep breath and imagine the irritation melting away with the tension. Repeat this several times, focusing on the contrast between the tension and relaxation.
Why It Works
The jaw is a common place for storing tension and irritation. This exercise helps you become aware of and release that tension, promoting a sense of relaxation in the face and neck.
Guided Practice
Sit comfortably, and bring your attention to your jaw. Close your eyes and take a few deep breaths, noticing any sensations in your jaw—perhaps a tightness or a tension. Allow yourself to be with these feelings, without needing to clench or release just yet.
Continue sitting comfortably, as you now deepen your focus with a few more breaths. Bring your awareness to your jaw, noticing any tension or tightness that might be present. Gently clench your jaw, holding the tension for a moment, and then release, letting your mouth hang open slightly. Notice the sensations this creates—perhaps a sense of relief, a softening, or a tingling sensation in your jaw.
As you continue this process of clenching and releasing, imagine that each release is letting go of any stress or tension held in your jaw. Visualize the tension as a tight cord slowly unraveling, becoming looser and looser with each release. You might notice familiar feelings or beliefs associated with this tension—perhaps related to speaking your truth, holding back words, or past experiences. Allow yourself to explore these fully, staying present with the sensations in your jaw.
Consider how this practice of clenching and releasing might help you become more aware of where you hold tension in your body and why. Perhaps you see images or memories that surface as you release, or feel a new insight about how to relax more deeply. Allow yourself to stay with these feelings, using the practice to deepen your awareness of your own body.
When you feel ready, let your jaw rest naturally and take a few more deep breaths. Notice how your body feels now—whether there is a sense of relaxation, ease, or perhaps a new understanding of your own tension patterns. Allow yourself to stay with this feeling for a few more moments, enjoying the sensation of release. When you are ready, gently open your eyes, carrying this sense of relaxation and awareness with you into your day.