Welcome!
Today we explore the throat area and the throat chakra.
This meditation will help you release tension,
Warm and awaken your voice and reconnect you to authentic self-expression.
Let's begin!
Find a comfortable seated position and close your eyes.
Begin to notice the weight of your body.
Allow yourself to relax fully.
Relaxing your jaw.
Letting your tongue rest in your mouth.
Dropping your shoulders back and down.
Softening your neck.
And allowing your body to feel supported and at ease.
Now take a deep and nourishing inhale through the nose.
And exhale slowly.
Notice how your body responds to this nourishing breath.
See if you can notice any residual tension or tightness in the body.
And gave it permission to soften just a little bit more.
We will begin this practice a little different than usual.
Instead of getting straight into the meditation,
We will begin with some somatic movements and self-massage.
And the purpose of these exercises is to consciously relax the throat area and the neck and shoulders.
Start by bringing the thumbs under the chin.
And use your fingers to gently massage the muscles along the jawline and under the jaw.
Start at the chin and move toward the ears,
Following the line of your jaw.
You can apply gentle pressure,
Just enough to feel a bit of tension,
But never pain.
Keep massaging the muscles along the jawline.
And you can slightly open and close the mouth if that feels nice.
Massaging this space releases chronic tension.
It allows the tongue and throat to relax.
It improves vocal resonance and opens the energetic flow to the throat chakra.
Now place your closed fist under the chin,
Under the jaw.
Apply a bit of pressure and then open your mouth as far as it can go.
All while applying a bit of pressure with your fist.
A bit of resistance.
And release.
Let's do it again.
Open your mouth as far as you can go while applying pressure.
And release.
Open your mouth as far as you can go.
And pretend that you're screaming.
A silent scream.
And then release.
Let's do this two more times.
Open your mouth.
And release.
Last time open your mouth Making a silent scream,
Applying a bit of pressure.
And then release,
Bringing your hand back to your lap.
Now let's tilt your head towards your right shoulder,
Keeping the opposite shoulder down.
Just a light stretch for the neck.
You could even place your right hand on your left ear to apply a tiny bit of pressure.
And just feel into the sensations on the left side of your neck.
Now release your hand down.
Bringing your head slowly back to center.
And let's do the same thing on the other side.
Gently tilting your head to the left shoulder.
Keeping your right shoulder down.
And if you like,
You can place your left hand on your right ear for a deeper stretch.
Now release your hand down,
Bring your head back to center.
And begin to slowly roll your head in small circles.
First to the left.
Stretching like this softens the tension in the neck and the throat and it allows your energy to flow more freely.
And then to the right.
Now roll your shoulders forward.
Making big circles.
And then backwards,
Rolling your shoulders backwards.
Alright,
Beautiful.
Now as we are coming back to stillness.
I invite you to bring your attention to your tongue.
Notice the sensations of your tongue.
Notice the position of your tongue in your mouth.
Is it pressing upward or is it lying down?
And what does it feel like?
Is it tense or relaxed?
If you notice any tension.
Invite it to soften.
Allowing the muscles to relax.
Now shift your attention to your jaw.
What does the jaw feel like in this moment?
Notice if it is clenched,
Tight,
Relaxed,
Soft.
And notice the release as you invite your jaw to relax just a little bit more.
Now bring your awareness to your throat and notice what it feels like.
Sensing the breath moving through your throat.
What does your throat area feel like?
Just observe,
No judgment.
And notice if there is anything that wants to come up right now.
Is there a word,
A feeling,
Or a subtle urge?
Maybe a memory.
Just sense it.
Just allow it to be here.
Just know it the same.
Beautiful.
Now bring your awareness to the center of your throat.
And imagine a bright,
Radiant blue lighter.
See it glowing gently.
Warm and alive.
Imagine the blue light spinning softly,
Like gentle waves moving through your throat,
Melting any tension.
And carrying your voice.
With every inhale,
See this light become more bright,
Filling the space with clarity and openness.
With every exhale,
This beautiful blue light begins to take up a little bit more space.
Let the light carry a sense of safety,
Truth and authentic expression.
Keep your attention on this visualization while feeling the sensations in your throat.
With every inhale,
See this light become more bright.
With every exhale,
This beautiful blue light begins to take up a little bit more space.
Notice if any blockages arise.
And if they do,
That's beautiful.
Breathe into them.
Let this blue light move through it,
Clearing and expanding the space.
Let's stay here for a few minutes.
Letting this light grow and expand with your breath.
Sensing what is present in your throat.
And sensing what wants to come up for you.
This is a beautiful way of energetically clearing the throat area.
Releasing what no longer serves you and making space for new and better things to come through.
Slowly return your awareness to your body as a whole.
Feeling the support beneath you.
Noticing the sensations in the hands and the feet Taking in one full delicious breath.
And breathe out.
When you're ready,
You may open your eyes.
See if you can carry this openness,
This clarity into your day.
Thank you for practicing and I hope to see you again tomorrow.
