Hi there,
My name is Linz and I'm here today to take you on a journey into self-expression.
This is part five of our five-part meditation series that's been created to help you find more balance and harmony in your life.
For some of us in certain situations,
In childhood,
In peer groups,
In the workplace,
In relationships,
It's been challenging to express ourselves freely.
Maybe we've been told not to talk back or even as children that we should be seen and not heard.
If this happens repeatedly,
We begin to clam up and the thought of expressing ourselves freely can make us feel anxious,
So we find it better to say nothing at all.
By practicing this meditation on a regular basis,
You may begin to feel strong enough to express yourself more freely.
But it's not just about that.
By working on self-expression,
We become better listeners.
We listen to ourselves and others with less judgment.
So let's begin.
Take your seat,
Either sitting on the ground with the legs crossed or sitting on a chair with the legs uncrossed and the feet flat to the floor.
On the wave of your next inhale,
Extend the arms up towards the ceiling and press the fingertips away from the body,
Stretching out the body.
Take a few deep breaths like this,
Stretching the body and ironing out any noticeable areas of tension.
Stretch,
Stretch,
Stretch,
And then as you exhale,
Allow the hands to fall down onto the lap,
Softening the jaw,
The shoulders,
The arms are heavy,
The belly soft.
If you've not done so already,
You may wish now to close the eyes or take the gaze down to the ground.
Begin to draw the awareness now to the throat,
Noticing any tingling or whooshing sensations.
You may notice some tension and some tightness.
This isn't about changing what's happening.
This practice is just about noticing.
So what do you notice when you rest your awareness in the throat?
If you're a visual person,
You can begin to visualize the color blue in the throat.
Some people visualize the color blue in the form of a jewel or a healing ball of light.
Begin to take a few deep cleansing breaths.
As you inhale,
Get a sense of the throat,
Creating more space,
And as you exhale,
Get a sense of all of the muscles in the throat relaxing.
Repeat this for a few more breaths.
Dropping now into a calm,
Natural breath,
Let the body take over as we go deeper into the practice.
It's time to find your affirmation for today.
An affirmation is a positive statement you repeat in the mind's eye.
It helps to create focus and also helps to shift the mindset into a more positive place.
I'm going to offer you some affirmations.
Let them wash through your awareness and choose one that feels right for you now.
I express myself freely.
I speak my truth.
I am creative and artistic.
I listen to myself and others without judgment.
Notice how each one of those statements feels in the body.
Pluck out one and you're going to use this for the remainder of your practice.
From here on out,
All you need to do is repeat this affirmation.
You don't have to say it out loud,
Just drop the energy into the throat.
And whenever your mind wonders,
Which it will,
Without judgment,
Just draw back to the practice.
Where's your awareness now?
If it's wondered off,
Which is natural,
Just draw back.
Start again.
Repeat this for the rest of your practice.
Repeating your affirmation as if it was true,
As if it was all that matters.
Express your affirmation freely.
Begin to release the affirmation and take a moment to visualize yourself going through your day in a positive and expressive way.
Speaking kindly to yourself and others.
Speaking freely to yourself and others.
Feeling happy and positive about everything you have to say.
Or perhaps visualizing yourself starting a new artistic and creative practice.
Or maybe spending time really listening with every cell of the body to other people in your life and even listening to self.
Begin to close this practice by taking a few deep cleansing breaths.
As you inhale,
Raise the arms up towards the sky and press the fingertips away from the body.
Staying there for a few breaths,
Each inhale you stretch more and create more space.
As you catch the wave of the next exhale,
Just allow the arms to come back down and rest on their lap.
Begin to flutter the eyelids open and take a moment to reflect on your practice.
Thank you for joining me today.
I hope you've enjoyed these practices and gotten something really special and insightful out of them.
Please keep repeating them often to help you bring more harmony and balance into your life.
Take a moment to comment in the box below and let me know which practice you enjoyed the most or how you felt about this practice.
And if you've not subscribed to my channel yet to help me make more meditations and bring yoga practices to you,
Please hit the subscribe button and next to it the bell button.
For now,
I wish you a wonderful rest of the day and I will catch up with you again very soon.
Thank you.
