Welcome to your little five-minute embodiment practice.
I'm gonna start somewhere comfortable.
You can be seated or standing or lying down.
That's up to you.
Wherever you are,
Arrive fully in this moment.
So set aside any distractions.
Close the door.
Maybe light a candle.
Make this moment special.
And when you're ready,
Land,
Noticing the way that the floor feels below you.
Do a quick body scan,
Checking in with anywhere you're holding tension,
Anywhere that feels open,
And inviting your mind into the space of curiosity rather than judgment.
It's not always easy,
But just the invitation to focus in that direction of curiosity.
Let that be enough for now.
Coming towards your breath,
Begin to expand through your inhales,
Letting your belly fill and release.
And as you exhale,
Draw your belly button towards your spine.
Inhale,
Expand,
And exhale,
Hug it in.
Continuing with that depth of breath.
We'll begin.
This little ritual is your moment to say the thing.
Instead of biting your tongue,
Instead of being trapped by your fear of speaking up,
This is your moment to say the thing for you.
Without a filter,
No apologies,
Just your truth.
Place your hand,
One or both,
Gently over your throat.
Maybe even just your fingertips,
Gently making little taps,
Just bringing energy to this space,
Awareness to the space of your throat.
You can drop down to your heart,
Too.
Take a deep breath in,
And exhale with sound.
It can be a,
Or a,
Oh,
Any noise that comes through,
Let it come through.
This is practicing and embodying,
Not filtering yourself.
Letting your voice,
Letting your expression flow fluidly.
Breathe in again,
And exhale with sound,
Whatever comes through.
Keep this going for as long as you need,
Feeling the energy build in your throat,
In your vishuddha chakra.
You don't need to yell or perform.
Let the sound come out as it wants to.
Maybe it wants to be quiet.
Maybe it wants to be loud or frantic.
Gets to be whatever it needs to be in this moment.
Now,
Say these things out loud after me,
And if these sentences don't feel completely true for you,
Replace them with your own sentences.
Make little tweaks here and there.
This practice is not about you performing what I'm saying.
It's landing on your own truth and speaking that out loud.
I have something to say.
I will speak it.
I have something to say.
I am allowed to speak it.
My voice is medicine.
My voice is sacred.
My voice matters.
It is good to be heard.
My truth will set me free.
So again,
Pause and listen to those again,
Repeat those,
Or come up with what feels true for you,
And when you're ready to keep going,
Fill in the blank of this sentence.
Speak it out loud.
If I were completely honest,
I'd say,
Speak it out.
No one is listening right now,
But you.
Let it out.
Let it be ugly and messy and raw.
Let it feel like it's coming from you,
Your inner compass,
Your gut,
Your heart.
I'm going to say it one more time.
If I were completely honest,
I'd say,
You were never meant to play small or to be quiet.
You've been protecting your power,
But now it's time to speak.
It's time to rise and stand in your voice,
Even if it shakes,
Even if emotion comes through.
Let your throat be a portal of self-expression.
You can bring one hand to your heart and one hand to your belly.
Take a deep inhale here,
And a deep exhale,
Let it go.
Remember that you can come back to this practice anytime you need,
And the more that you can speak out loud how you feel,
What you're moving through,
Even if it doesn't make sense,
Even if it might piss someone off,
Speak it.
Speak it into your voice notes.
Speak it into the mirror.
Sing in your car.
Practice using your voice,
Just you,
In your own space.
Notice that the familiarity with using your voice out loud on your own will slowly trickle into more confidence in using your voice around other people,
Even when it's hard,
Even when you might be judged.
