Lesson 11 - Fast Facial

The holidays are here. The mere thought brings tension to the face. Relieve that tension and look your best with this simple lesson.

TO BEGIN:

Sit or stand quietly. If you're bustling in the kitchen or waiting in the car to pick up the kids simply create a quiet spot by being still and focusing on yourself. Notice the amount of tension in your face and jaw.

TO DO:

Clench your teeth. Feel the tension in your face and jaw.
Release.
Clench again. Holding your jaw tight, breathe. What happens with your breathing? Where do you breathe?
Release.
Clench again. With your teeth clenched, push your belly out to inhale. What does your ribcage do? Your shoulders? Your back?
Release.
Breathe. Has your breathing changed?

NOTICE:

Do you feel a sense of relaxation of your face and jaw? If you have a mirror at hand you might want to take a peak. Do you look more relaxed? (Sometime you might try this as a "before" and "after" looking into a mirror before you try this and then again after. Do you see a difference?)

OPTIONS:

Once you're comfortable doing this lesson clenching your jaw, you might try scrunching your eyes or pursing your lips. Put them together for a full facial release.

LESSON 5: Crazy 8s

Figure eights, or infinity signs for those so inclined, offer an easy way to coax the body to give up uncomfortable holding patterns. The following movements can be done while resting in any position but for our purposes, we'll assume you're sitting in front of your computer wishing there were a way to relieve the tension headache that's been nagging you for two days and the stiff back that just won't seem to quit.

TO BEGIN:

Sit toward the front of your chair, back straight but relaxed (or, as relaxed as possible for the moment). Place the soles of your feet on the floor about as far apart as your hips are wide. Place the palms of your hands on your knees. Take a few moments to simply notice your breathing. What moves as you inhale? exhale?

DO:

With your eyes close, trace a small, SLOW, figure eight with your nose as if you were drawing an 8 on an imaginary surface directly in front of you. Make several eights then pause and reverse the direction. Trace several more imaginary 8s. Rest. As always, focus on ease. Do LESS than you know you can do allowing all of you to participate.

NOTICE:

As you trace your eights, notice what happens in your neck, shoulders, spine, etc. Are you holding or stiffening in any of these areas? What happens if you allow them to participate?

OPTIONS:

Explore what happens if you draw eights with:
A. your right ear
B. your left ear
C. your forehead
D. your chin
E. the back of your head
F. the top of your head

As you explore and play be conscious of doing the movements slowly so you can notice where you hold. See if you can let go of any holding patterns and allow all of yourself to participate.