Release Tension In The Face - Feldenkrais Method - Whispered

This is a lesson from the Feldenkrais Method about releasing tension in the musculature of the face and jaw. I have been enjoying ASMR videos to settle down and fall asleep so much that I decided to make some on my favourite subject. Awareness through Movement.

Enjoy!

Transcript

Hello,

Can you hear me?

Lie on your back,

Find a comfortable position.

You can have your knees bent or your legs long if your lower back allows for it.

And take a moment to sense how the bed supports your weight.

Allow your body to spread.

Relax your eyes and cheeks and jaw.

Feel your shoulders.

The weight of your shoulder blades,

Ribs,

Your hips and heels.

Your weight,

Your shape.

Allow your breath to soften and bring your attention to your face now.

Feel your cheeks,

Feel your jaw and tongue.

Can you allow a little bit more space between the upper and lower teeth?

Can you allow your jaw to soften?

Feel the corner of your lips and the outer corners of your eyes.

Can you sense the width of your mouth?

The width of your eyes from the outer corner of your left eye to the outer corner of your right eye.

Can you sense the width of your face?

Very gently start rolling the back of your head on your pillow,

Turning your face to the left and back.

Very slowly,

As if you were doing the movement in slow motion.

Turning your face to the left as far as the movement is soft and comfortable.

And just as gently come back to center.

And as you turn to the left and come back,

Pay attention to the sensations on the left side of your face.

As you gently turn your head,

Can you feel the pull of gravity pulling on your jaw?

The left side of your mouth?

The muscles of your left cheek?

The outer corner of your left eye?

Can you feel gravity pulling on your tongue inside your mouth?

So as you turn your head to the left,

You allow for your face to melt towards the earth.

For a few more moves,

Can you feel gravity pulling on the left side of your face as your head turns?

Bring your head back to center and stay there for a few breaths.

Notice,

Is there a difference between the left and the right side of your face?

Your mouth and cheeks?

Your nostrils and eyes?

How does your jaw feel?

And now,

With the slowest of movements,

Start rolling the back of your head again,

This time turning your face to the right and back to center.

Make the movement slow,

Only go as far as it is comfortable for your neck.

As your face turns now to the right,

Can you pay attention to the right corner of your lips?

And to the outer corner of your right eye?

And can you feel as your face turns how gravity is pulling on the right side of your face?

Can you allow your jaw and tongue to soften and release to the pull of gravity?

It's ok if the sensation is unclear,

You can imagine it,

The pulling on your jaw,

Allowing your tongue to slide to the right as your head turns.

For a few more moves,

Allow your face to soften and surrender to gravity,

Melting the tension away.

Bring your head back to center,

For a few breaths,

Feel the shape of your mouth,

Your jaw,

Your tongue.

The sensation in your eyebrows and around your eyes.

The shape of your cheeks.

The width of your face.

Start rolling your head again,

This time from side to side,

And as you turn to the left,

Pay attention to the left side of your face.

Could you release your face muscles a bit more and allow gravity to gently pull you down?

Allow your jaw and tongue to soften.

Allow your face to widen.

And as you come back through the center,

Turning now to the right,

Bring your attention to your right eye and cheek and jaw.

And as you turn from side to side,

Allow your awareness to turn from one side of your face to the other.

Feeling how gravity is pulling your face to the left.

And then to the right.

Releasing the jaw and tongue.

Releasing the cheeks and the musculature around the eyes.

Allowing gravity to widen your face.

Bring your head back to center and sense your face.

Your eyes and cheeks and jaw and tongue.

As we spend more time focusing on ever smaller screens,

We tense and narrow our faces.

Take a few moments now to allow your face to widen.

Releasing the tension.

Does this change in the musculature of your face also changes how you feel?

Bringing on a sense of peace.

As your head stands in the middle now,

Can you imagine the outer corners of your eyes gently sliding towards the ground?

Just as a tear would trickle down the side of your temples,

Allowing your eyes to widen.

Bring your awareness to your mouth,

Feel the shape of your lips.

And can you allow for the edges of your lips to gently slide towards the ground?

Allowing your mouth to widen as if you were just about to smile.

What could you do less of?

Where could you hold less in order to allow for your face to widen?

Take a few more breaths here and let your attention roam free across the rest of your body.

And as you sense how your body feels,

Can you also sense how you feel?

What are the emotions that arise now?

With a wide face and a soft breath and a quiet body.

Bring your attention to your face again.

Could you keep your head in the center and only slide your jaw from side to side?

Making the movement soft and small.

Our goal here is to sense which side the movement feels smoother,

Not how far the jaw can slide.

When trying something new,

We usually make a lot of unnecessary effort.

But effort masks the details of the experience.

Though counterintuitive,

The smaller the effort and the movement,

The clearer the feedback you will get.

The easier it will be to pay attention.

So slide your jaw and sense which side does the movement feel a bit smoother.

Now bring your hands up and take hold of your chin on each side,

Holding it between your thumb and index fingers.

Relax your jaw,

Allow some space between the top and bottom teeth and think of turning your face again to the left and back to center,

But this time keeping your jaw in place.

Go only as far as you can turn your head without any resistance from the muscles of your jaw.

So again it's a very slow and small movement,

Your face turns but your jaw stays in place.

Feel how much do the muscles of your jaw allow your head to turn.

Like playing with a rubber band,

You turn your head and come back,

A small soft movement,

Feeling the elasticity of the jaw muscles without pulling,

Without effort,

Gently holding your jaw in place and turning your face as much as the muscles allow.

Let your arms down and take a few moments to rest,

Feeling your mouth,

Your chin and jaw,

The sensation in your cheeks.

And bring your hands to hold on your chin again and start turning your head to the right.

Pay attention now,

Can you compare?

Does your head turn more or less on this side?

Do the muscles of your jaw feel tighter or looser?

Which side has more give?

Which side allows for a smoother movement?

Is it clear?

Come back to centre and let your arms down.

Feel your jaw,

The space between your upper and lower teeth,

Your tongue,

The sensation in your cheeks.

Is there a little bit of space inside your mouth?

Can you feel the muscles of your temples and cheeks and jaw?

Take a few breaths to feel your face,

To enjoy the sensation.

Take a few breaths to feel your face,

You

Reviews

Fell asleep but felt good when I woke up will do again Thankyou ☺️🙏

Amazing thank u the first times I tried it it took mena while to be okay with the whispering.
But last night I tried it the first time at night before sleeping. I loved it my face melted.
Well done !

Marvellous ❤️Thank you!

Hello beautiful 🌺🌼🌺🌼🌺🌼Thank you so much for the wonderful meditation 🏝️I’m feeling like floating in sweet warm water 🌸so relaxing 🗺️have a blessed day 🙏Namaste

The whispering was a little annoying but exercise was very needed for my face. 🙏😍

This helps me to release unnecessary tension in my face.
Thank you 🙏🏻 💚

Great meditation so easy to listen to your voice so relaxing 🙏thank you 💕🙏☘️

So interesting and wonderful 🙏 probably the most relaxing face meditation I’ve done ☺️