Jaw Release with Tongue Stretch
Materials Needed
Feeling
Irritated
How to Do It
Start by sitting or standing comfortably. Press your tongue against the roof of your mouth as hard as you can for a few seconds, then relax it completely, letting your tongue rest at the bottom of your mouth. After relaxing, gently open and close your mouth a few times, noticing the difference in tension. Repeat this cycle several times, each time focusing on the release of irritation as your tongue and jaw relax.
Why It Works
The tongue and jaw are interconnected, and tension in one often affects the other. This exercise helps to release tension in both areas simultaneously, which can be particularly effective for reducing irritation.
Guided Practice
Sit comfortably and close your eyes. Take a few deep breaths, bringing your awareness to your jaw and tongue. Notice any sensations of tension or tightness. Allow yourself to be with these feelings, without needing to stretch your tongue or release your jaw just yet.
Continue sitting comfortably, as you now deepen your focus with a few more breaths. Bring your awareness to your jaw and tongue, noticing any areas of tightness or tension. Gently open your mouth and stretch your tongue out as far as it feels comfortable, noticing any sensations in your jaw, throat, or face. As you breathe, allow your tongue to stretch a little further or simply rest in the stretch, observing any sensations that arise.
As you maintain this stretch, notice how your jaw feels. Perhaps there is a sense of release, or maybe a sensation of resistance or unfamiliarity. Allow yourself to explore these sensations without judgment, staying with the stretch for a few more breaths. You might notice different feelings or thoughts coming up, or perhaps a specific memory or image arises. Continue to breathe deeply, allowing whatever is present to unfold naturally.
After a few moments, gently release the stretch and close your mouth, bringing your awareness back to your jaw and tongue. Notice any changes—whether there's a sense of relaxation, a lingering tension, or something else. Allow yourself to be present with whatever you are experiencing, without needing to change it. Consider how this physical release might connect to emotional or mental states, and notice any insights or realizations that come to mind.
When you feel ready, take a few more deep breaths, simply observing how your body feels now. Perhaps there's a new awareness, a sense of neutrality, or perhaps an urge to explore further. Stay with these sensations for a few more moments, allowing yourself to remain in this state of awareness. When you are ready, gently bring your attention back to your surroundings, taking your time to transition back into your day.