Welcome to this short Entspannung session focused on unclenching your jaw. We'll use gentle isometric exercises to release built-up tension in the jaw muscles. Isometric means we'll apply gentle, static pressure to engage and then relax the muscles without much actual movement. This is a very effective way to reset muscle tension and find relief. Take these 7 minutes for yourself. Let's begin in a comfortable seated position. [Pause 8s] First, simply bring your awareness to your jaw. Are your teeth clenched or just touching? Is there tension in your cheeks or temples? [Pause 10s] Let your lips gently touch and allow a small space to form between your upper and lower teeth. Let your jaw hang heavy, completely relaxed. [Pause 15s] Now for our first isometric exercise. Place a fist gently under your chin. [Pause 4s] Begin to slowly open your mouth while your fist provides a light, opposing resistance. The movement should be minimal. We are just creating tension. Hold this gentle engagement for 5 seconds, breathing steadily. [Pause 5s] And release completely. Feel the muscles soften. [Pause 8s] Let's repeat that one more time. Fist under the chin. [Pause 4s] Gently open your mouth against the resistance. Hold for 5 seconds. [Pause 5s] Release. Let your jaw go completely slack. Notice the difference. [Pause 10s] Next, we'll resist the closing motion. Open your mouth about halfway. Place your index and middle fingers on your chin. [Pause 6s] Gently try to close your mouth while your fingers provide a slight downward pressure, resisting the movement. Hold the tension for 5 seconds without actually closing your jaw fully. [Pause 5s] Release and let your jaw go slack. Feel the deep relaxation spreading. [Pause 12s] This next exercise is key for proper jaw and tongue posture. Close your lips, keeping your teeth slightly apart. [Pause 5s] Now, press the entire flat surface of your tongue firmly against the roof of your mouth, also known as your hard palate. [Pause 5s] Hold this pressure for 10 seconds. Feel the engagement under your chin and the gentle stretch it creates. Breathe. [Pause 10s] Now, release your tongue and let it rest softly on the floor of your mouth. [Pause 12s] Time for side-to-side resistance. Place the palm of your right hand on the right side of your jaw. [Pause 5s] Gently push your jaw to the left, while your hand provides resistance so it barely moves. Hold for 5 seconds. [Pause 5s] Release. [Pause 5s] Now, switch sides. Left palm on the left side of your jaw. [Pause 4s] Gently push your jaw to the right against the resistance. Hold for 5 seconds. [Pause 5s] Release completely. Let your jaw settle back to its neutral center. [Pause 10s] Finally, a gentle self-massage. Using the fingertips of both hands, find the powerful chewing muscles on your cheeks, just in front of your earlobes. You can feel them bulge when you clench your teeth. [Pause 8s] Apply gentle, firm pressure and make small, slow circles to massage this area. [Pause 15s] Breathe deeply as you release the tension. You can close your eyes if that feels comfortable. [Pause 15s] Allow your fingers to slowly work out any knots or tight spots you find. [Pause 15s] Just a little longer, giving these hard-working muscles the attention they need. [Pause 10s] Now, release your hands and let them rest in your lap. [Pause 8s] Excellent. Take a final moment to notice the new sense of space and ease in your jaw. [Pause 10s]