Hello,
Let's find a comfortable position and let's begin to settle in.
Close the eyes and begin to turn your attention inward.
As the physical body begins to settle and the mind begins to settle,
Let's take a deep inhale together and exhale,
Let it go.
Again,
Deep inhale and exhale,
Release the breath.
Last time,
Deep inhale and exhale,
Let it go.
Let's bring our awareness to the jaw.
Begin to move the jaw from side to side,
Up and down.
Stick out the tongue and move the tongue around.
Now let's begin to move the lips.
Perhaps even smile.
Notice if the tongue is stuck to the roof of the mouth,
And if so,
Relax the tongue and begin to settle.
Notice the quality of the breath.
Notice how only a few movements of the jaw and the mouth and the tongue already begin to relax this area.
Let's see if we can start to make some sounds together to relax the throat.
Let's begin with the A sound,
A soft A sound,
Something like this.
Let's try that a few times on your own,
At your own pace.
Now the next sound we'll make together is the E sound,
E.
Notice the shape the mouth makes when we try to make this sound.
Try this one a few times on your own.
We'll make one more sound together,
The sound of O.
If you practice yoga,
It's similar to the chant of Aum.
It's the round circular shape of the lips to create the O sound.
Try that a few times on your own.
The O sound can be long,
It could be short.
See if you can connect to the breath to help accentuate or elongate the sound.
Gently turn the head from side to side.
Try to move slowly,
Looking over the left shoulder,
Looking over the right shoulder,
A few times back and forth.
Next time you come center,
Pause,
Very slowly start to look upward toward the sky.
Allow the throat space to open.
And in this position,
Open the mouth,
Maybe even stick out the tongue.
And very gently bring the tongue back into the mouth,
Close the mouth,
And bring the head back down,
Chin level to the ground.
Now just a few more movements or exercises to relax the jaw.
Stick out the tongue as far as it'll go,
And imagine touching the tip of the tongue to the bottom of the chin.
Give it a try.
Now try to touch the tip of the tongue to the tip of the nose.
And relax,
Bring the tongue back into the mouth.
Now this last thing is pretty fun,
Most kids like to do it.
It's also enjoyable for adults,
It's a great way to relax tension around the mouth and the jaw.
Imagine the sound that a horse makes.
Imagine the air,
The breath fluttering past the lips out into the world.
Let's try that together,
Take a deep inhale.
And send it out through the lips and let the lips flutter.
Try that a few times on your own,
Even if it feels silly.
You can also add a humming sound.
This will create a vibration in the throat which will also help relax the throat.
A few more times on your own.
Now begin to bring your awareness back to the present moment,
Find a comfortable position.
Relax the shoulders.
Relax the muscles around the eyes.
Bring your awareness to the lips,
The mouth,
The tongue,
The jaw.
Notice if this area is a little more relaxed.
If you're sitting,
Try to sit up a little bit taller.
Think of reaching up through the crown of the head,
Elongate the spine.
Feel the sides of the neck growing a little bit longer.
Relax the shoulders a little bit more.
Let's take a deep inhale together.
And exhale,
Let it go.
Just gently open the eyes.
Thank you for meditating today.
Have a beautiful day.
