Hello and welcome to this meditation that will help you access the truth
you've been needing to speak to yourself and others.
My name is Juana and I'm so
honored to be on this journey with you today.
If you haven't done so already
find yourself a seated position with a nice straight spine.
Think body upright,
Head tall and proud.
Focus on one thing directly in front of you and notice its
qualities for a moment.
Really take it in as you've never done before.
Its size,
Color and texture.
Let it fully bring you in to this present moment.
And on my
count of three,
Gradually close your eyes.
One,
Eyes grow heavy.
Two,
Eyelids slowly
dip down.
And three,
Eyes shut completely.
Allow yourself to unwind and dissolve
any tension where needed.
Shoulders down away from your ears.
Forehead is relaxed.
Belly and chest softened.
Good.
Now tune into the natural ebb and flow of your
breath.
Where is it at today?
Don't try and change it in any way.
Simply be with
it as it unfolds.
In and out.
In and out.
Become one with your breath.
Bring your awareness to your throat.
Observe how the air enters and leaves through there.
We will place even more
emphasis on the throat through an audible breath called ocean breathing.
You'll be making an internal sound.
Doesn't have to be loud.
It can be soft
and subtle like this.
Go ahead and start sensing a slight restriction in the back
of your throat and make a hissing sound that goes again something like this.
Keep
your mouth closed as you breathe in and out only through your nose.
So inhale in
audibly through the nose.
Finding that restriction in the back of your throat.
It's a rushing noise almost like snoring.
And exhale with the lips closed all while
constricting your throat.
That's great.
Try it again keeping your inhalations and
exhalations equal in duration.
You may find it a bit tricky at first but you're
getting the hang of it.
Continue on with your ocean breath.
Allow your mind to
quiet as you focus solely on your ocean breath and throat chakra energy point.
Return to a breathing pattern that is most serene to you.
Keeping your
attention on your throat especially now that you have purposely activated it
with your ocean breath.
Imagine a blue color radiating out from there.
Envision
that blue so vividly in your mind's eye.
Visualize this blue washing all over you
like a wave and further calming your entire body.
Your fifth chakra is your throat.
A chakra means wheel in Sanskrit and
refers to energy points in your body.
They are believed to be spinning discs
of energy that should stay open and aligned as they correspond to bundles of
nerves,
Major organs,
And areas of our energetic body that affect our emotional
and physical well-being.
A constant fear of self-expression and repressed
emotions can severely block your throat chakra leaving you out of alignment with
your highest truth.
And so in order to maintain a healthy life force it is
vital that we learn to express emotions in a healthy way.
Thinking before you
speak so that you express yourself in a fair and honest way.
But first you need
to be honest with yourself before you can be honest with others.
Take this time
to tune in and ask yourself the following.
Be real with yourself.
It's
just you in here.
There's no need to people please and play small in order to
not make others feel uncomfortable.
You matter too.
Here we go.
Ask yourself what
truth am I withholding from myself?
How is this holding me back?
What truth am I
withholding from others?
How is this holding me back?
In what ways am I not expressing myself so others will like me?
In what ways am I
playing small so that I won't intimidate,
Anger,
Or disappoint others?
How can I
better and more honestly communicate my thoughts and feelings?
How can I do so
with loving kindness?
What do I need to say and to who?
Imagine yourself doing so right now with loving kindness.
Envision this person or
people in front of you and build up the courage to say what you need to them
without limitations or fears of how they will receive it.
This is a safe place to
do so.
Do not hold back.
If you can freely communicate in here,
You can build
up the courage to do it in real life.
Be patient with yourself and honor where
you're at.
Even if you can't yet face them in real life,
At least you are
sincere with yourself in the sacred space within.
Feel a big way to lift off
your shoulders as you express what you need to express,
Regardless of how the
other will take it.
When you move beyond fear,
You feel free.
When you're afraid to
speak your truth,
You are held captive.
Speak your truth without any expectations other than to set yourself
free.
Silently affirm after me,
Cupping either one or both hands on your throat
as you do so,
It is safe for me to speak my truth.
I can speak my truth.
I know my
truth.
I will speak my truth.
My truth will set me free.
When I move beyond fear,
I feel free.
I am free.
And so it is.
Rest your hands by your side and take these last few moments to thank yourself
for your bravery.
Being genuine is not always easy.
I invite you to return to
this meditation regularly to tap into greater levels of your truth so that you
can align with your most authentic self.
It is now time to transition out of this
meditation.
So shift your focus from inward to outward.
Bring slow and mindful
movements back into your body.
And on my count of three,
Open your eyes.
One,
Two,
And three.
Eyes wide open to your surroundings and your truth.
Thank you so
much for diving deep with me.
May this freedom of self-expression that we've
cultivated here stay with you and guide you today and beyond.
I hope you join me
on another inward journey as soon as tomorrow.
As always,
Let me know how your
meditation went and follow along for more to come.
