Noticing jaw tension
A practice of noticing: where and when you clench your jaw.
Purpose
Learn to notice jaw clenching in time — the first step toward releasing it.
Starting position
Sitting or standing in any comfortable position. Eyes may be closed.
How to perform
Move your attention along the jawline: cheeks, jaw angles, temples. Note without judgement: are the teeth closed or apart? Is the tongue tense? Then gently rest your fingertips on the chewing muscles in front of the ears and slowly open and close your mouth a few millimetres several times, observing the movement under your fingers.
Breathing
Calm and even.
What to pay attention to
Keep the movements small and effortless. If there is painful clicking or limited opening, do not push the movement further — that is a reason to consult a specialist.
Common mistakes
Opening the mouth wide, “testing” the joint with sharp movements, criticising yourself for the tension.
Dosage
1–2 minutes of observation, 3–5 slow movements.