Lightly anchor the tip of the tongue behind the bottom teeth. Maintaining this contact, gently, slowly, and smoothly roll the body of the tongue forward. Allow the tongue to gently stretch.
As you release the tongue body forward, can you release any excess effort you may be feeling in the jaw or throat? Can you allow your breath to arrive and depart on its own?
Allow your eyes to take in your space as you continue breathing. Does this change the angle of the stretch in an interesting way?
Release the stretch just as slowly and smoothly as you went into it, melting back to a more neutral mouth position.
When you’re finished, try to take your work with you into the next thing you do.