A common place that people build up tension is in the jaw.
Here is a very simple process that you can do just about anytime and anywhere to let go of some of that tension.
Note:
As pointed out in the video, it’s a very methodical procedure consisting of a series of movements of the tongue. However, if you only focus on the “what” of the process (ie., the movements), the benefit you will get is minimal. Instead, focus on the “how”!
In other words, the following aspects of the process are way more important than the actual movements you do with your tongue:
Move slowly and gently and stop to rest if you feel any discomfort
Make sure your breath comes and goes simply. If you notice the breath has been interrupted, it means you are using unnecessary efforts. Pause and reduce your effort when you come back to the movements
Closely observing all the sensations of the movement and trying to “see” the image of what your tongue is doing inside your mouth.
Keep your attention on your whole body - and notice if you are making subtle efforts anywhere (eg., your hands, your forehead, your belly, your toes) that has nothing to do with your tongue. If you notice that, pause and let go.
A couple further notes:
You do the process on one side of the mouth and then the other. At the halfway point, you should feel a distinct difference between the two sides. It’s quite valuable to spend some time noticing the different sensations on the left and the right before going to the second side. You can even stop here - your nervous system will balance things out over the next hour or two.
If you have so much tension that you experience pain while doing these movements, you can stop moving your tongue from tooth to tooth and simply imagine doing the movements. When you do that, still pay attention to all the details mentioned in the video - imagine the feeling of the tongue moving over the teeth, the way the tongue changes shape etc.
Another possible variation: Simply hold the tongue in the gap between two teeth and breathe two or three breaths, then rest the tongue. Repeat that with your tongue in various positions on one side of the mouth, then the other.
Please share your feedback if you try this out!
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