Decrease Bruxism - Clenching Your Jaw & Grinding Your Teeth

If you ever wake up in the morning with pain from grinding your teeth and/or clenching your jaw at night, you know how painful it is. This is a guided practice to decrease bruxism, grinding your teeth, and/or clenching your jaw.

Transcript

Go ahead and get into a comfortable position.

It doesn't matter if you're sitting on a chair or laying down on a couch or bed or floor.

Perhaps you're outside or even in your car if it's parked.

Just allow the body to begin to relax and allow your mind to listen to the sound of my voice.

Know that if there's anything you need to attend to while you're listening to this,

You'll be able to open your eyes,

Become wide awake,

And tend to your business.

For now,

Let all background noises drift into the background,

Not needing your attention right now.

Take a deep breath,

Hold it,

Let it release.

Now take another deep breath and hold it.

And let that one go too,

Releasing any and all tensions as you're breathing out.

Your awareness may wander and drift or you may choose to bring it back to the breath.

Either way is okay.

But every word I speak,

Just allow yourself to relax even more.

And as you do that,

I'm going to count down from 10 to 1 slowly.

You can hear the numbers or see them in your mind.

Perhaps just feel them as they resonate your body.

You just keep counting with me,

Relaxing even more with every breath you take.

Just deeper and deeper,

Knowing that you're doing something good for yourself.

And even noticing how relaxed you've become already at the start of this process.

So 10,

9,

8,

7,

6,

5,

4,

3,

2,

1.

And 5,

Relaxing even deeper,

About halfway there.

4,

3,

2,

Pretending to double your relaxation even now.

And 1.

Noticing any differences in your body,

Perhaps even your mind,

Maybe even feeling like your feet are completely relaxed or tingling sensation in the toes.

Perhaps your body feels warm and heavy or you can allow it to feel so.

Allow this feeling to move up your legs,

Into your knees and your thighs.

And then all the way up to your pelvis and into your torso,

Your stomach relaxing,

Spreading around to your lower back and into your lungs and all the muscles of your back now.

Just letting go,

Feeling them soften and loosen.

Into your chest and your heart center.

And up to your shoulders,

Your shoulders relaxed down,

Your right shoulder and then your left,

Coming totally and completely relaxed.

And now your neck becomes relaxed as well.

You can't help but feel your head is going deeper and deeper into whatever it's relaxing upon.

Feeling the muscles in your face relaxing down in their own special way.

Relaxing the skin around the eyes,

The tiniest muscles in the forehead.

Even letting the scalp relax.

And as we get to the mouth and jaw,

You may feel that special tingling sensation as relaxation or discover a special way to relax that part of you that may seem almost magical.

You can relax the tongue off the roof of the mouth.

You can let your lips part.

It may even be hard to hold them together right now.

As you go deeper and deeper,

Your jaw can release.

Each time that you listen to this,

You'll find yourself going much deeper and feeling more relaxed,

Calm and good.

As your body normalizes and relaxes,

Clear down to the cellular level.

Tapping into your inner calm and strength.

And before we go on,

You may want to do a gentle body scan to notice any areas that need to be relaxed even a little bit further that may need special attention.

I'll pause here while you do that.

Your mind and body can do powerful things in this state of relaxation in a short amount of time.

Emotionally,

Physically,

Mentally.

Now,

I'm wondering if you can imagine a very safe healing place that you can go to in your mind where you feel safe,

Secure and relaxed.

A place where you can take yourself anytime you feel the need to relax.

While you're there,

Just notice everything around it.

Notice any colors that are present or lack thereof.

Any sounds or smells.

The temperature.

There may be a soft breeze or perhaps not.

As you're noticing all these details about this wonderful,

Safe healing place,

Just notice an inviting place to sit or lay down in this healing place.

Go ahead and sit and lay down wherever that is.

Somehow you know that this is where you can go to experience healing and perhaps even get answers if you need them.

It's beautiful here.

If you like,

You can ask why you grind your teeth at night or clench them during the day or night and see if an answer appears to you.

You may hear it or see it in symbolic form or see it written out in front of you.

Receiving that answer could relax those muscles forever.

But even if you don't receive an answer,

You can come to this healing place anytime that you like.

You can be there alone or invite whoever you like.

Right now,

While you're in this healing place,

I want you to imagine yourself in a stressful situation.

Just let this enter your mind,

Whatever it may be.

And then picture yourself taking a deep inhale and as you exhale,

You say to yourself,

Relax and you're in your special healing place.

You feel your body relax and release along with all the muscles of your jaw and all the muscles of your face.

You may just need to do this for only a few minutes before you take life on again.

But now imagine returning to whatever situation you were in,

Feeling more and more relaxed,

Centered,

Peaceful.

Now that you know how to practice this and while you're relaxing in your special healing place,

There's one more thing I would like for you to practice.

This would be a good thing for you to do when you go to bed at night.

So right now,

Picture or imagine or pretend that you're walking to your bed and notice how good it feels when your head reaches the pillow.

This is all you care about right now as you're getting ready to climb into your bed.

And as you release and relax in your bed,

You may already know that as your head hits your pillow,

It's your signal to relax,

Especially your jaw muscles and all those tiny muscles around your mouth.

It's okay if your lips part in their own natural way.

You can consciously or unconsciously let the tongue relax off the roof of your mouth.

And at that moment,

You may recall how relaxed you are right now and already know that's how it's going to be every time you drift into sleep.

You may choose to think about this beautiful healing place or you may not.

And while you're sleeping,

If your muscles around your jaw area start to tighten,

It will be a signal to your subconscious mind to relax all of those muscles,

Relaxing them even more.

Now again,

Practice picturing and imagining yourself going to bed,

Feeling yourself put your head on your pillow and noticing how your jaw muscles instantly relax.

When you do this each night,

You may not even know this is happening consciously and that's okay as long as your subconscious knows and takes over when you're sleeping.

And allow your subconscious mind to relax all the muscles around your mouth and in your jaw.

It's okay to just let them go.

This new useful pattern will replace the old unwanted pattern that was there before.

Your sleep is restful and refreshing each and every night.

Your subconscious establishes this new pattern in its own gentle,

Soothing way.

It's easy now for this to happen as you become more and more relaxed and enjoy the feeling more and more.

Your mind and body work together,

Synthesizing everything to a perfect rhythm.

This makes your heart beat at regular intervals without the conscious mind being involved.

Every body part flows at its own natural pace,

The central nervous system flowing smoothly right now.

Looking forward to putting into use what you already know.

Moving your body,

Your teeth and your jaw to a feeling of ease and comfort so that when you wake up in the morning,

You don't even have to think about feeling good as you prepare for the day.

Your body feels good.

Your mind feels good.

All the muscles of your jaw feel comfortable,

Easy and smooth.

Now I would like for you to notice something in your future that would show you just how well this has worked for you.

Maybe it's how much better you're sleeping at night.

Maybe it's noticing how relaxed you are upon awakening.

Maybe it's noticing this brief use of self-hypnosis,

That inhale and the exhale and the relaxation that comes with it whenever you choose to use it.

Perhaps it's noticing how good your teeth feel,

Your gums pink and healthy,

Your jaw in relaxation.

Noticing the old unwanted symptoms that you used to have are no longer there,

Replaced by the new pattern your subconscious has developed.

Knowing that positive change can come so easily for you now.

Thinking of all you've learned and experienced in your life and all the successes you have had in the past.

How they give you confidence for success in the future.

In a moment I'm going to count from 5 to 1.

And if this is your normal sleep time and you've fallen asleep for the night,

The number one will be a signal to remain in a deep and peaceful sleep.

With your jaw relaxed,

The tongue remaining off the roof of your mouth,

All the muscles of your face released and relaxed.

Sleeping deeply and peacefully.

Only awakening if something or someone truly needs your attention.

Otherwise awakening in the morning,

Feeling healthy,

Comfortable,

Alert and rested and ready to have a good day ahead of you.

If you're listening to this in the daytime,

The number one will be a signal to reorient,

Feel grounded,

Alert and ready to continue about the rest of your day or evening.

Knowing you're making positive changes in your life.

Remembering to do your self-hypnosis whenever needed.

5,

4,

3,

2,

And 1.

Reviews

Bruxism is something that really bothers me day and night. I’ll keep doing this practice hoping it will help get to the future I visualized. Thank you for creating it 🙏

Holy macadamia nut. This was the greatest thing ever. I have bruxism and I just hate it so much but this meditation really relaxed me and made me feel so much at ease and less tense. Thanks!

Really great! Made a huge difference.

Amazing, thank you for your kind guidance and supportive words. That really helped relieve jaw tension.

This was so relaxing. Thank you so much. 🙏

The more I listen to it, the more I fall quickly into a deeply relaxed state. I've been using it to fall asleep.

So relaxing ☺️

Lovely! Thank you 🙏

Thank you this is a great one!

Loved this saving and listening again and again 🩵🫶🤗⭐️