Extend the tongue forward past the lips, moving slowly, smoothly, and gently.
Once your tongue is extended, bring your attention to your breath and any excess effort you may be feeling in the tongue or throat. Can you allow this excess effort to fall away?
Try this exercise a few times in a row, aiming for more ease, smoother, gentler movement, and a deepened breath response.
Can the throat remain passive while the tongue extends? Try imagining a warm breath, as if you’re fogging a window or initiating a yawn, as you release the tongue forward.
When you’re finished, try to take your work with you into the next thing you do.