Welcome.
This is a gentle eye yoga.
And facial relaxation practice.
Designed to help release tension in the face.
Soften the eyes.
And calm the nervous system.
This practice is especially supportive if you've been spending time on screen.
Using electronic devices If you've been holding tension in your face or in your jaw.
Or if you've just been feeling mentally overstimulated.
You don't need any prior experience.
To enjoy this practice.
And you can remain seated comfortably where you are.
With your spine erect.
And supported.
And with your shoulders relaxed.
Throughout this practice.
Everything.
And I mean everything is optional.
Listen to your body.
You can adjust,
Pause.
Or even skip anything that does not feel right for your body.
We will be using gentle movement.
Light.
Touch.
And awareness.
To help signal safety to the nervous system.
And if you do wear glasses.
.
.
If you are wearing them now.
You might want to remove them just for the duration of the practice And you will also want to have some drinking water on hand nearby.
So let's go ahead and begin.
Take a slow breath in.
And a gentle breath out.
Again,
Inhale slowly through your nose.
And exhale through your mouth.
Allowing your shoulders to soften and further relax.
Let your face be neutral.
No expression to hold.
Just Resting.
And at this point,
Go ahead and take a drink of water before continuing.
Now,
Gently close your eyes.
And bring awareness to the space around your eyes Without forcing anything,
Imagine the eyes softening.
Sinking slightly back into their socket.
Relax the muscles around the eye.
Let the eyelids be heavy.
As you take a slow breath in through your nose.
And a long,
Soft breath out through your mouth.
And while your eyes are still closed,
Gently rub your hands together.
Creating a little warmth in your palms.
And softly cup your palms over your closed eyes.
No pressure.
Just a gentle cup.
Over the eye.
Let the darkness and warmth.
Settle your nervous system.
And take a slow breath in.
And a long exhale.
Allow your mind to be quiet.
And stay here for a couple of breaths.
Now slowly lower your hands as you softly and slowly open your eyes.
Breathe in.
And out.
Now gently look upward as you inhale.
And slowly lower your gaze as you exhale moving slowly with no strain.
Bringing your eyes back to center.
Gently look side to side.
From the right to the left with small easy movement.
Back to the center.
Take another small drink of water.
And now we will do a temple and jaw relief.
Bring your fingertips to your temple.
And gently massage in slow small circles going forward.
Letting your jaw soften.
Gently massaging.
Reverse the motion as you unclench your teeth.
Now slide your fingers to the jaw.
And massage along the jawline with small circular motions.
Releasing any stored tension.
Take a slow breath in.
And exhale slowly.
As you release.
The massage.
Take another drink of water.
And now we'll do a forehead smoothing.
Using your fingertips,
Starting at the center going outward,
You're going to move your fingertips across the forehead to the temples.
From the center to the temples let go of any tension.
You may be holding on to from your day.
As you gently and slowly inhale and exhale.
Now gently tap your cheekbones with your fingertips down to your cheek.
Softening your face.
Let your entire face.
.
.
Feel loose.
And that E.
Now.
Stop tapping and allow your hands to rest.
Take another drink of water.
Bring your awareness back to your breath.
Notice your face.
Your eyes.
Your jaw.
You're mine.
How do they feel?
Even small shifts matter.
Take a slow,
Deep breath in through your nose.
And a long,
Gentle exhale through your mouth.
And as we come to the end of this practice,
Take your time returning.
There is absolutely nothing that you need to rush into.
Notice any sense of softness or ease in your face.
In your body.
Or in your mind.
As you take one last drink of water.
And thank you for taking this time to care for your nervous system.
You are always welcome to return to this practice.
Especially after screen time.
Or moments of tension.
Just whenever you feel the need.
And I invite you to explore more of my gentle nervous system practices here on Insight Timer.
When ever.
You are ready to continue.
Thank you again.
