Your Voice Matters: A Short Meditation For Teens

Welcome to a short meditation to support your authentic voice and self-expression. Through mindfulness and simple affirmations, this practice encourages confident speech and respectful communication. Created with teens in mind, this can be helpful for anyone who could use a pause before difficult conversations or anytime you need courage to speak your truth.

This meditation is part of a seven-part series created to support teens (and teens at heart) with confidence, calm, and connection. New meditations will be added soon.

Music credit: Carl Wergin

Transcript

Welcome. Thank you for pressing play and taking time for you. I'm Heidi. And this is a guided meditation. To invite you to connect to your voice so you can share your voice. Take a moment to arise exactly as you are. You are enough and you matter showing up right here, Right now. Feel free to be in a seated position. Or rest on your back. Eyes could be open with a soft gaze or gently close your eyes for a little bit. There's no right, Perfect, Exact way to do this. Listening to how you are comfortable in this moment. That's what really matters. Begin by noticing where you are supported. Ground beneath you and the weight of your body settling in. Affirming your place in this moment. Allow your shoulders to soften a little more. Or maybe relax your jaw a bit if it feels tight today. Nothing to judge, Nothing to fix, Just noticing. How can I be more comfortable right here, Right now? Sense a little more around your throat, Your neck. Across your collarbones. The high upper back. Is there any tightness? Is there any ease? Many people carry tension in this area. It is common. It is normal, Especially when we're like literally holding on to things or emotionally holding on to things or when we're trying to find the right words to articulate what we want to say. Creatively, Passionately, Compassionately. Or sometimes we have to have the courage to speak what we want to say, And that can feel awkward, Scary, And uncertain. But remember, Your voice matters The way you communicate and express yourself matters. In a moment, I'll offer a short phrase that you can repeat to yourself. You might think the words quietly in your mind. You might say them softly under your breath. Or simply let the meaning of the words settle, Listening, Settle them in your body. There's no pressure to make anything land perfectly. This is a gentle reminder that you can return to anytime, Anywhere you need it. I'll repeat the reminder four times and to keep count, You can press your thumbs to your index fingers, Middle finger, Ring fingers. And pinky fingers. But for now, Just notice if you wish to readjust your position, Even if it's 1% more comfortable. And now. Sets the rhythm around your back. The back of the neck. Down through the back ribs. Down through your lower back to the tailbone. And notice the rhythm, The feeling around your belly, Your ribs, Your chest. And then as your breath flows, This windpipe, That is you. Breathing in through the nose, Notice it down through the throat. As it fills the body. And then as you exhale, As it releases. Nothing to make happen or force as you connect to the rhythm of you breathing. Today's reminder is this. My voice matters. What I think and feel is worth saying. I'm allowed to speak honestly and listen with respect. Let the words land and flow how they need to flow and land today. Four more times. Thumb to index finger. My voice matters. What I think and feel is worth saying. I'm allowed to speak honestly. And listen with respect. Thumb to middle finger. My voice matters. What I think and feel is worth saying. I'm allowed to speak honestly? And listen with respect. Thumbs to ring finger. My voice matters. What I think and feel is worth saying. I'm allowed to speak honestly? And listen with respect. Thumb to pinky finger. My voice matters. What I think and feel is worth saying. I'm allowed to speak honestly. And listen with respect. Allow your fingers to release gently. Rest in your hands. Rest in your palms. Feel into the quality of being here. You matter. Your ideas matter. Your creativity matters. Your voice matters. It's okay to speak your truth. And listen for truth. All of it anchored in the rhythm of respect, Care, Joy, Sincerity, Kindness, Courage, Expressing you. You are a doc. Welcome a breath in that just feels delightful comfortably full for you And a sigh, Exhale, Release, Letting it go. Landing into this moment for you. You matter. Thank you for taking a few minutes to reconnect with yourself and as you move through your day. I wish you clarity, Confidence, And courage in your voice. Om Shanti. Peace.