Often over the years I have had the benefit of receiving a form of bodywork called "Feldenkrais".  It's a very gentle process that seeks to bring awareness to the body and help the brain and body return to healthy patterns when injuries or patterns of constriction take the body out of alignment. 

Feldenkrais practitioners teach their clients to do certain exercises and imagery processes to support positive shifts in the body and there is one I learned recently that has a number of benefits, so I'd like to share it with you.  It's called "painting your teeth" and has a number of steps to it.  If you suffer from a tense jaw, temporal mandibular joint problems, or are just generally tense, this process may offer you some ease and a greater sense of being centered and present.

When relaxed, the tongue wants to float on the top of your mouth, free of tension and actually filling up the space in your mouth in a comfortable and easy way.  Your teeth want to rest with space between the upper and lower teeth, almost as if clouds floated there.  This process helps to allow the tongue to find its proper resting place.  Please remember to do each step of this process slowly, gently, and with mindful awareness. 

If you experience any discomfort along the way, or if you find you don't enjoy this exercise, allow yourself to stop and move your awareness to a place in your body that is comfortable and at ease.  Let your awareness linger there and then perhaps spend some time with other places in your body that feel comfortable, grounded, and centered.

Step one:            Place your tongue on the top of the back of your teeth and gently move it to one side and then the other, slowly sliding it along your teeth.  Notice which direction is most comfortable.

Step two:            Moving in the direction that is most comfortable, run your tongue along the gum line on the back side of your top teeth, starting with the front tooth and moving to the side.

Step three:              Now, moving your tongue slowly and gently in an up and down direction, "paint" your teeth, starting with the back of the front tooth and going as far as in comfortable along your teeth in the direction you've chosen.  Be sure not to strain to go farther to the side than is comfortable for you.

Step four:            Take a moment to rest and notice what you experience in your tongue and your mouth.  Often, as the tongue begins to relax, it feels larger in the mouth and yet there is actually a sensation that this is more comfortable at the same time.

Step five:            Now, working on the same side, paint that half of the roof of your mouth, moving your tongue slowly and keeping your awareness focused on the process and the sensations you experience.

Step six:            When you have finished painting the roof of your mouth, rest a moment and notice your tongue and whatever other sensations come into your awareness.

Step seven:            Paint the inside of the cheek, up and down, on the side you've chosen and then - again - take a moment to notice your sensations.

Step eight:            Paint the outside of the upper teeth on the side you have chosen and then, again, notice your experience.

Step nine:            Follow steps one through eight on the other upper side.

Step ten:            Follow the gum line on the inside of your bottom teeth, going in the same direction you began with the upper teeth and do the entire process in the same way you did above, except you can leave out painting the lower gums and go to the next step below for painting the outside of the bottom teeth after you've painted your cheeks.

Step eleven:            Instead of painting the outside of your bottom teeth, allow yourself to *imagine* that you are doing so.  It will be just as effective.

When you have finished all of the steps, and painted all of your teeth, take a moment to attune to your entire body-mind experience.  Notice any sensations that are comfortable and/or relaxed and allow yourself to linger with that awareness.

Once you are familiar with the process, you can do it in your imagination when you notice some tension building in your jaw or your body and you don't have the opportunity to actually do the process physically.  I have colleagues who do it on the subway trains in New York City or when they're about to enter a challenging meeting.

Some people find this exercise deeply relaxing and centering, whether or not they have any tension inherent in their jaw or tongue.  As you play with the exercise, the invitation is to bring your awareness to your experience and to be sure to allow yourself to engage the experiment in whatever ways work best for you.  As always, curiosity is a great companion to bring along.