Finding a comfortable space.
We'll begin by practicing Nadi Shodhana,
Alternate nostril breathing.
So you'll take your right hand and locate your right thumb and your right ring finger,
And then you'll just practice by the right thumb coming to your right nostril and closing it off,
And then the ring finger coming to your left nostril and closing it off.
The first and middle finger can just come in for Vishnu Mudra.
So the thumb comes to the right nostril and the ring finger comes to the left.
You'll exhale out both nostrils,
Close the right nostril,
And inhale through the left.
Close left,
Exhale right.
Inhale through the same nostril,
Close that nostril,
And exhale out the opposite side.
Inhale through that same side,
Close,
Exhale,
Inhale,
Close,
Exhale at the opposite side.
Inhale,
Close,
Exhale,
Inhale,
Close.
So keep going at your own pace with your breath.
After you inhale,
You'll switch to the other side.
You'll exhale,
Inhale,
Switch,
Exhale,
Inhale,
Switch.
After you exhale out the left nostril,
Just resume natural breathing,
And together we'll practice toning.
So bring your focus to your throat,
And you'll just open your mouth.
And you'll match the tone of this sound in my voice.
Ah Two more times.
Ah Nice.
And you'll just begin to notice your throat.
Does it feel constricted,
Open,
Maybe a residual vibration from the sound?
The throat chakra is all about speaking our truth,
Speaking our needs aloud,
Communication,
And not just speaking truth to others,
But speaking truth to ourselves.
So what truth do you need to hear today?
And just receive that wisdom.
Perhaps that is a request from your precious body to rest,
Perhaps to release expectations,
Specifically of ourselves.
We often hold the highest expectations for ourselves.
So where can you soften in the truth of your own expectation?
Imagining a vibrant blue right at your throat,
And receiving your own inner truth and wisdom.
Noticing where you can soften in your expression,
And where you can strengthen in your expression.
And just observing the words that you use around yourself.
Are they true?
We'll move into a two-part toning with the sound.
So it'll be a higher tone and then a lower tone.
Ah Ah Two more.
Ah Ah Ah Remembering to honor your truth,
Only speaking truth to yourself and others,
Speaking our needs,
And observing ourselves without judgment.
Thank you,
Thank you,
Thank you.
Namaste.
