Hello wonderful being.
Thank you for choosing me to be your guide today.
Begin by coming into a comfortable seated posture.
Take your time to adjust your body to get comfortable in this posture.
You can straighten your spine so that it is erect and yet relaxed.
Keeping your head in alignment with the spine.
Allowing your hands to either rest in your lap,
On your knees or at the sides of your body.
And finally,
If you feel safe,
Allow your eyes to close completely or alternatively,
You can choose to lower your gaze,
Looking downward at the floor in front of you.
Bringing your attention to your inner world as you take a deep breath in through your nose and a long slow exhale through your mouth.
Taking a few more deep breaths like this.
Letting yourself arrive in this body and in this moment.
And now bring your awareness to your neck and your throat.
This is the elegant bridge between mind and body.
Between head and heart.
Becoming aware of the gentle curve of your neck.
The noticing the skin around your neck.
Becoming aware of the temperature in your neck.
So,
Is there a sense of warmth or the sensation of coolness?
Notice the air touching your neck.
Become aware of the weight of your head held with quiet strength of your neck.
Feel the hollow of your throat.
Noticing the steady flow of breath passing through it.
So,
Resting your awareness on the breath passing through your throat.
Noticing any sensation of tightness,
Openness or perhaps dryness in your throat.
Now that you feel connected to this part of your body,
Allow yourself to offer some gratitude to your neck and your throat.
In a moment from now,
I am going to repeat certain statements of appreciation of this part.
Allow yourself to let these words sink in and touch this part of your body.
Let these words reach your neck and your throat.
So,
Let's begin.
Dear neck,
Thank you for being the bridge between my body and mind.
Strong enough to carry the weight of my thoughts,
Ideas,
Memories and dreams.
And yet,
Flexible enough to turn toward curiosity and connection.
Thank you for turning towards beauty and away from harm.
For bowing down in humility and rising in confidence.
Thank you for being the silent support through every nod of yes.
And every turn away from what does not serve me.
And my dear throat,
Thank you for being a sacred passage through which breath,
Sound and nourishment like food and water flowed.
Thank you for allowing me to express what lives inside me.
My joys,
My sorrows,
My truth and my needs.
Thank you for turning vibration into a voice.
So,
I can speak,
Sing,
Whisper,
Cry,
Laugh and even scream.
Thank you for vibrating with truth even when I struggle to speak it.
Thank you for swallowing the tears I wasn't ready to shed.
Thank you for being the passage through which I express and receive.
My dear neck and throat,
I know I have stored stress in your tissues.
I am truly sorry to make you a storage room for the unspoken words and the unexpressed emotions.
I see you.
I honor you.
And I thank you.
Today,
I choose to offer you some healing.
So,
Let us now offer some healing.
Take a breath in and as you exhale,
Allow your chin to slowly drop down towards your chest.
Feel the gentle lengthening at the back of the neck.
Breathing here for a few moments.
Now,
On the next inhale,
Roll your head gently to the right.
Bringing your right ear towards your right shoulder.
Don't try to pressurize anything or push your limits.
Just let the gravity assist you.
Feeling the gap between your left ear and your left shoulder.
Feeling the gentle stretch.
And on your next exhale,
Roll your chin back towards your chest.
And then inhale to the left side.
Moving your left ear towards your left shoulder.
Gently.
No need to push anything.
Feeling the stretch and the space between your right ear and your right shoulder.
And now,
On your next exhale,
Roll your head and your chin towards your chest.
And now,
Slowly bring your head back to center.
Looking forward.
Your head and neck is in alignment with your spine.
And finally,
Look upwards at the ceiling.
Dropping your head back gently.
Only as much as you can go.
And as you do this,
Feeling the stretch in your throat and even your chest.
If you have any kind of neck pain,
Don't try to push yourself too hard.
Just slightly tilt your head back as much as you can go without any pain.
Breathing deeply.
And on your next exhale,
Bring your head back to center.
If you need to,
You can lower your chin to your chest once again for one breath.
And then lifting your head back to the center.
And now,
After all these stretches to the neck,
I invite you to place one of your hand at the back of your neck and the other one on your throat.
Let the warmth of your hands soothe you.
And whenever you are ready,
You can lower your hands.
And now,
If you feel called to,
You can softly hum.
Just a gentle hum might also work.
So as you hum,
Let the vibrations loosen any tension or blockages or tightness in your throat.
So I'm going to stay quiet for the next few moments as you hum.
Like hmmm.
Feeling the vibrations in your throat.
So let's begin.
And now,
You can let go of the hum.
And simply rest and stay with the vibrations.
Feeling the effects of the vibrations in your throat.
You did great.
Thank you for showing up for yourself today.
So now,
Whenever you are ready to come back,
Take a deep breath in.
And exhale.
And on your next breath in,
Gently open your eyes.
Connecting back with the environment around you.
And coming back to your whole body in this space.
Thank you for listening and I will see you soon.
Bye-bye.
Take care.
