Neck Roll with Jaw Awareness
Materials Needed
Feeling
Irritated
How to Do It
Sit or stand with your spine straight. Begin by slowly rolling your neck in a circular motion, first in one direction and then in the other. As you roll your neck, keep your jaw slightly open to avoid clenching, and notice how the movement affects your jaw and face. Imagine the irritation melting away as your neck rolls and your jaw stays relaxed.
Why It Works
Neck rolls help to release tension in the neck, which is often linked to jaw tension and irritation. This exercise promotes relaxation in both areas, helping to ease the overall feeling of irritation.
Guided Practice
Sit comfortably with your back straight. Close your eyes and take a few deep breaths, bringing your awareness to your neck and jaw. Notice any sensations of tightness or tension. Allow yourself to be with these feelings, without needing to roll your neck or release your jaw just yet.
Continue sitting comfortably, as you now deepen your focus with a few more breaths. Gently drop your chin to your chest, feeling a stretch in the back of your neck begin to slowly roll your head in a circle, bringing your right ear to your right shoulder, tilting your head back, and then bringing your left ear to your left shoulder. Notice the sensations in your neck and jaw as you do this—perhaps a gentle stretch, a slight crack, or a feeling of tension releasing.
As you continue to roll your head, bring your awareness specifically to your jaw. Notice if there is any clenching or tightness. Imagine your jaw softening with each roll, like a tight knot slowly loosening. Perhaps you notice familiar feelings or beliefs tied to this tension—like stress, worry, or holding back words. Allow yourself to explore these sensations fully, staying present with the rolling motion.
Visualize the circular movement of your head as a way to release any held energy or tension. Perhaps you see images or patterns that represent this release, or feel a shift in your emotional state as you continue. Notice any insights or realizations that come up about where you hold tension and why. Allow yourself to stay with these feelings, using the movement to guide your awareness.
When you feel ready, bring your head back to a neutral position and take a few more deep breaths. Notice how your neck and jaw feel now—whether there is a sense of relaxation, freedom, or perhaps a new understanding of your own body. Allow yourself to stay with this feeling for a few more moments, enjoying the sensation of ease. When you are ready, gently open your eyes, carrying this sense of release and relaxation with you into your day.