Hello and welcome to this guided practice.
My name is Victor.
And the intention behind the practice I will be leading here today is to heal a blocked or imbalanced throat chakra.
The throat chakra is associated with communication.
When our throat chakra is active and open,
We feel safe in our body.
We speak kindly to ourselves and to others.
We express ourselves fully and authentically.
We speak from a place of love and truth.
We understand our emotions and how to express them.
We're seen and we're heard.
And when our throat chakra is blocked,
Or when there's an imbalance,
It affects our communication.
So this meditation is a mindfulness meditation where we will tune into our breath to create a sense of focus and awareness to the here and now.
And then we'll move along the practice,
Keeping our focus on the breath while at the same time becoming aware of thoughts,
Feelings,
And sensations that arise,
Noticing with curiosity and non-judgment.
And being able to relate to our thoughts or sensations in this way allows us to detach from the storyline that we create.
This type of meditation also supports us by allowing us to see our thoughts,
Feelings,
And sensations through a different lens where we're better able to see that we are not the very thoughts,
Feelings,
And sensations that arise.
We are instead the observer,
The ones who notice all that arises.
This creates a separation,
Allowing us to feel more empowered,
Present,
And in our truth.
And we can go ahead and begin.
So hopefully you found your comfortable place,
Your sacred space,
Where you're not distracted,
And where you feel calm,
Present,
And safe.
You can get yourself in a comfortable position,
And this could be in a chair,
On the floor with your legs crossed,
In lotus position.
The key here is to be comfortable,
While alert and awake.
You just want your back seated upright,
Your spine straight and tall,
And your arms just relaxed gently by your side,
And your shoulders relaxed.
You can close your eyes if you feel safe to,
Or you can keep them lightly open,
Looking downward in a light gaze.
And then just gently bring your awareness to your breath.
Just noticing the rise in the fall of your chest,
Noticing the natural rhythm of your breathing,
And just allow yourself to sit with this breath for a moment.
And if your thoughts start to wander,
Gently come back to this meditation,
And just return your attention back to your breath,
Remembering that thoughts are just thoughts,
And thoughts are okay.
You can let the thoughts come,
Welcome the thoughts,
And then gently let them go by coming back to your breath in this meditation.
The aim here is to notice all that arises with curiosity,
And loving awareness.
We're going to take three deep breaths,
Really filling our lungs,
And then on the out breath,
Really just letting go,
Allowing ourselves to be deeper and deeper in this present moment.
Breathing in,
And letting go.
You can even let out a sigh on the out breath.
Breathing in fully,
Letting go fully.
One more deep breath in,
Letting go.
Feeling more present,
More grounded,
More centered.
Now just returning back to your regular breathing.
Again,
Just tuning into that process of in breath and out breath,
Not trying to change your breathing,
Just noticing your breathing.
Just noticing the rise and the fall of your chest.
Breathing in,
Chest rises,
Breathing out,
Chest falls.
Noticing your belly,
Belly rises as you breathe in,
And the belly falls as you breathe out.
And just tuning in,
Becoming aware of any feelings,
Or sensations,
Or thoughts that may begin to arise.
And see if you could allow yourself to just notice,
Without judging,
Without trying to get rid of,
Without avoiding,
And immerse yourself in this experience fully.
Remembering to breathe,
Remembering where you are.
You are here,
You are safe,
And all you're doing is becoming aware.
And when thoughts arise,
Notice those two.
There's no need to judge here.
When a thought arises,
You can simply label the thought as a thought.
You are the observer of this thought.
You are not the thought.
Just keep breathing in,
Keep breathing out,
Noticing if there is any tension or discomfort in your body.
And if so,
Just noticing and breathing into those areas,
And just easing and relaxing any areas in your body that may need it.
You have the power here.
You are in choice.
For a few moments,
I'll leave you unguided as you tune back to your breath,
Simply just being aware of all that arises,
Any feelings,
Thoughts,
Sensations or sounds,
Noticing it all with a sense of curiosity.
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Now just gently let go of the focus on your breath.
Return your attention to the sound of my voice,
Taking full breaths here.
And before we end this practice,
A few affirmations to remind you that you are powerful and that it's okay for you to speak your truth.
You have a voice of which you get to choose the tone,
The style and the narrative.
You have a voice of which where you get to choose how it's portrayed and received.
You are understood.
You are seen.
You are a good listener.
And you have the ability to discern,
To choose the thoughts that align most with you.
You are aware that thoughts are simply thoughts and that they are okay.
You are allowed to experience all thoughts,
Even ones that do not necessarily serve you.
Because when those type of thoughts arise,
You can simply let them go.
You speak love into the world and you speak love to yourself.
You are a loving,
Radiant being who is healing and transforming.
Now just we'll spend a few moments in silence as you allow the energy from this meditation to radiate through you and all around you.
Thank you so much for meditating with me today.
You can go ahead and open your eyes if you have them closed when you're ready.
I hope you have a beautiful rest of your day.
Namaste.
