Soft Jaw, Soft Eyes

Find a position that feels steady and supported.

You can sit upright, or lie down if that feels better.

Let your hands rest easily.

Allow your shoulders to settle.

If it feels comfortable, close your eyes. Or keep them open with a soft, unfocused gaze.

Begin by noticing where your body meets the surface beneath you.

Feel the weight of your hips, your back, or your legs.

Let that support hold a little more of you.

Take a slow breath in through your nose.

Then breathe out gently through your mouth.

Again, breathe in.

And exhale with a quiet sigh.

Now let your breathing return to its natural rhythm.

There is nothing to force.

Bring your attention to your jaw.

Notice how your upper and lower teeth meet.

See if they can separate by the smallest amount.

Let the tongue rest broad and easy in the mouth.

Allow the tip of the tongue to settle behind the lower teeth, or wherever it feels most relaxed.

Soften the lips.

Feel the space inside your mouth.

As you breathe out, imagine the muscles around the jaw loosening.

The hinge near each ear can soften.

The cheeks can grow heavier.

The chin can release.

You do not need to make the jaw completely relaxed.

Simply offer it less work to do.

Breathe in gently.

As you breathe out, let the teeth remain apart.

Let the tongue be still.

Let the jaw hang easily.

If it tightens again, that is normal.

Notice it without criticism.

Then soften it once more.

Now bring your attention to your eyes.

Even with the eyelids closed, the eyes may be looking, searching, or concentrating.

Let them stop reaching.

Allow the eyes to rest back in their sockets.

Soften the small muscles around them.

Smooth the space between the eyebrows.

Let the brow widen from the center toward the temples.

Feel the eyelids resting lightly.

Nothing needs to be watched right now.

Nothing needs to be figured out.

On your next inhale, notice both eyes.

On the exhale, let them become quiet and heavy.

Inhale, noticing the jaw.

Exhale, allowing it to loosen.

Move slowly between these two places.

Soft eyes.

Soft jaw.

Breathing in.

Breathing out.

Perhaps the shoulders respond by dropping a little.

Perhaps the throat feels more open.

Perhaps nothing changes very much.

All of that is fine.

Stay with the simple sensations you can feel.

The warmth behind the lips.

The weight of the eyelids.

The gentle movement of breath through the nose.

If thoughts pull your attention away, let that be part of the practice.

You may notice planning, remembering, or replaying something from the day.

As soon as you realize you have wandered, return gently.

Feel the jaw.

Feel the eyes.

Release only what is ready to release.

Take a slightly fuller breath in.

Pause without strain.

Then breathe out slowly.

Let the exhale travel through the face, down the neck, and across the shoulders.

Again, breathe in with ease.

Breathe out, softening the eyes.

Breathe in.

Breathe out, softening the jaw.

Now widen your attention to include your whole face.

The forehead is smooth.

The cheeks are loose.

The mouth is easy.

The eyes are resting.

Feel the breath moving through the whole body.

Notice the support beneath you again.

Begin to invite a little movement into your fingers and toes.

Roll the shoulders gently, if that feels good.

Let the jaw move once from side to side, without stretching.

Blink the eyes open slowly, or lift your gaze.

Keep a trace of softness around your eyes.

Keep a little space between your teeth.

Carry this ease with you into the next moment, one natural breath at a time.