Let go
As we approach the Holiday Season, there is always a mixed flurry of emotions. But oftentimes we hear and talk about how stressful the Holidays can be. When we are stressed, it is written all over our face through our expressions - furrowed brow, locked jaw, piercing eyes. The facial muscles hold so much of our accumulated stress and tension, but how often do we actually acknowledge it? On a subtle energy level, stress and tension can also affect our emotions, and contribute to premature aging. When we furrow the brow, we create deep folds in the forehead. When we clench our teeth, our jaw tends to elongate and our lips create a frown. Postural habits can come from our lifestyles which are ever more sedentary, commute bound and device-dependent. Emotional tension also plays a role in facial tension. Psychological pressure can express itself over time to become habits as we hold onto the tension day after day. If we hold onto the tension long enough, the compensatory holding pattern can lead to chronic pain and tension. Accumulated tension also leads to constricted blood vessels, limiting the flow of blood circulating freely to the face... and we all know healthy, clear, radiant skin NEEDS free flowing oxygen and nutrient-rich blood supply. It's crucial!
1. KEEP YOUR NECK LONG AND RELAXED
Gently close the eyes and bring your awareness to the back side of the body, paying particular attention to the back of the head, cervical spine and shoulders. Imagine lengthening all sides of the neck, relaxing the muscles that wrap around the neck, especially where the muscles merge with the base of the skull at the top and the shoulders. Extend the entire spine by anchoring the tailbone down, lightening your ribcage and reaching the crown of the head up, finding more length. Allow the shoulders to release any burdens of tension. Imagine the tough knots in the trapezius (the large triangular shaped muscle that fans out from the base of the skull, supports the neck, and broadens out along the shoulder blades) are unraveling and tension is melting away.
2. RELAX TO ALLOW FOR AN “OPEN THROAT”
Try taking a deep breath and swallowing a few times to settle any tension at the throat. If this is still difficult, try a few deep breaths, in through the nose and out through the mouth. As you exhale through the mouth, stick the tongue out completely toward your chin while making a "HAAAAAAAAAAA" sound. Don’t worry if you feel silly. There are so many benefits to simha-pranayama a/k/a lion’s breath -
Stretching the muscles in your face
Relieving tension and tightness while improving circulation
Easing the mind
Opening the throat chakra and helping to boost confidence
Freeing negative emotions and allowing you to feel more grounded and centered
3. LET THE CHIN COME TO NEUTRAL
Let the chin sit level and relaxed parallel to the floor, lifted off and away from the chest. Keep the clavicle soft and let the space between the chest and the chin be open. If the chin is sticking out, gently tuck the chin back so the crown of the head is in line with the cervical spine. Feel the strength of the muscles where the chin and the neck meet. As the chin moves in, the muscles strengthen to support the weight of the head.
4. RELAX THE JAW
Unclench your jaw. The jaw is one of the first places where tension accumulates. Clenching or holding tension in the jaw can lead to grinding of the teeth, headaches/migraines, and TMJ, among other things. Find the temporalis, or temporal muscles which connect from the jaw and create a fan of muscles up and across the temples and connect just behind the ear. Then, find the masseter muscle, which connects the bottom of the cheekbone to the bottom of the jaw bone, and tends to hold an incredible amount of accumulated stress. These muscles are among the strongest in the body, and clenching can be a reaction of stress. You can do this by biting down and noticing the movements of these two muscles of the face.
Now, allow the teeth and lips to separate giving space for the jaw to hang in a relaxed state. Detach the tongue from the roof of the mouth and move the jaw around, side-to-side, opening and closing the mouth. Allow the sides of the jaw to release any tension; allow the ears to relax down. Imagine the line of tension melting down and away from the sides of the face. The sides of the face and the line from the ears- to-chin commonly holds a lot of tension in the neck muscles, constricting blood flow to the head and leading to tension headaches. Feel the connection of the jaw with the facial features of the chin, cheeks, lips and nose. Imagine feeling bright and expansive.
5. EXPRESS A PEACEFUL FACIAL EXPRESSION.
When we take on an expression of tranquility, our nervous system registers with the parasympathetic nervous system and shifts our body to feel at ease. Release any tendency to hold negative expressions in the face, meditate on happy, positive, soothing thoughts if you feel agitated. Smooth the space of the forehead by maintaining an easy, peaceful expression of the face rather than allowing the brow to furrow with tension. muscles contract or furry the brows in response to emotional stress. Brow and Temporal tension indicate stress. Allow the space between the eyes to open up. Breathe deeply in and out through the nose, bringing as much fresh oxygen into the nasal cavity and down the throat, into the chest and completely filling the lungs. As you exhale, close the eyes and let go of any feelings of fear and frustration. Imagine tension and stress melting away and off of the face.
You can use an essential oil to enhance the relaxing effect of this practice. Rub a small amount along with a carrier oil on the pulse points on the wrist, sides of the neck, hollow of the throat and temples. Take a deep breath in and smile, release your breath and find ease.
Namaste,
Cathy