Find a position where you feel both comfortable and alert.
This could be a seated position,
You could be laying down,
Or maybe you're sitting up against a wall or even out walking.
Choose whatever shape works for you today and know that it's good to listen and honor your body's request for this practice.
Let's take a moment to relax,
Allowing a feeling of peace and calm to make its way through your body,
Starting with your feet,
Continuing up to your ankles and calves,
Extending to your knees,
Thighs,
And hips.
Feel this relaxation move into your lower back and your belly,
Up into your chest and upper back,
Allowing yourself to become more comfortable.
Feel this comfortable,
Peaceful feeling moving throughout your shoulders,
Down your arms,
Your hands and flowing out of your fingertips,
Allowing your neck to relax,
Unclenching the jaw,
Releasing any tension you're holding between your eyebrows,
And feeling your entire head relax.
Let's practice square breathing.
To do this,
Inhale for a count of 4,
Hold for a count of 4,
Exhale for a count of 4,
Then hold for a count of 4.
We'll do the first three rounds together,
And then I will give you a few rounds to practice at your own pace.
Any time you practice a breath retention exercise,
Which means you're holding your breath,
Know that you can release your breath or inhale whenever you need.
Start this practice by taking a full exhale,
Emptying out the belly.
Now inhale for 2,
3,
4,
Hold for 2,
3,
4,
Exhale 2,
3,
4,
Hold 2,
3,
4,
Inhale,
Hold,
Exhale,
Hold,
Inhale,
Hold,
Exhale,
Hold.
Now take the next few cycles on your own,
Remember you can count as fast or slow as you like,
With the goal of just slowing down the breath as much as feels comfortable to you.
Release the square breathing practice,
Returning your breath to a slow,
Deep inhale and exhale through the nose.
Hold on to the peacefulness and stillness you have cultivated through this breathing practice.
Breath practices help us quiet the mind,
Which makes it easier to tap into our deeper selves.
So we'll start to tap into our deepest selves by listening and considering a question that is inspired by the yogic concept of vashuddha.
Vashuddha is the throat chakra.
Chakras are spinning wheels of energy in your body that are not seen by the human eye,
But can be felt and sensed with your intuition.
The throat chakra encourages you to express yourself and allow your unique message to come through.
This can mean speaking your truth,
Writing your message,
Or expressing your art.
You can start by sharing your truth with your closest relationships,
Remembering that it is just as important to listen as it is to speak.
Understand that communication is not just words spoken,
But also the way words are expressed.
Have the courage to say what you need to say,
But do it in a way that allows yourself to be heard.
Turn your focus inward and ask yourself,
Where do I need to speak my truth?
Sit with this question without trying to analyze or think,
Just allow any answers or wisdom to come up from deep within.
Where do I need to speak my truth?
I need to speak my truth.
As you practice bypassing the thoughts and listening to your deeper wisdom,
You may notice that you don't always hear words.
You may have gotten images or impressions,
Thoughts or memories,
But anything that came up for you could have meaning.
Take a few breaths to process what came up for you and consider if you want to act on anything that you learned.
Listen to the following affirmation and whether you feel it's true or not,
Repeat it to yourself and let it resonate deep within.
I will express myself allowing my truth to shine through.
I will express myself allowing my truth to shine through.
As we reach the end of today's practice,
Bring your palms together at heart center,
Slightly bow in your head.
Take a moment to reflect on this experience.
Were you able to connect with your inner wisdom?
Did you practice listening and being open?
Now allow this experience and any insights that you may have gained to stay with you as you bring your awareness back to your physical surroundings.
Take your time and when you're ready,
Open your eyes and allow your body any movement that it needs.
