Throat Chakra Breathing Meditation.
This breathing meditation is designed to open and clear your throat chakra,
Also known as the Vishudhu Chakra.
This is the space where we speak our authentic truth.
The problem is,
Is that most of the time,
The reason we don't speak or live our authentic truth is because we don't feel safe.
There's been some point in our life that we showed up authentically and it wasn't accepted by those around us.
This is one of the main reasons that we block this important energy center.
The practices that I offer today not only work on the energetic level of this chakra,
But also work on cultivating safety within us through stimulating and activating the vagus nerve.
The vagus nerve is a superhighway that runs between the body and the brain that is continuously indicating to ourselves whether or not we are safe.
The good news is,
Is that this vagus nerve runs directly through the throat,
Which means anything we do to stimulate the throat not only helps us to open up energetically,
But cultivates a sense of safety in our body,
Which therefore allows us to speak and live from our most authentic truth.
The first practice we'll do is a simple breathing practice called Ujjayi breath.
For this breath,
We create a slight constriction at the back of the throat,
Creating an oceanic sounding breath.
To do this,
You can imagine that you're fogging up a pane of glass.
Placing your hand in front of you and just imagine fogging up a pane of glass.
We do that,
But with our mouth closed.
Closing your mouth and pretending you're fogging up a pane of glass creates a sound,
Which is a beautiful,
Beautiful breath to not only control the quality,
Control the speed and intensity of the breath,
But also works to stimulate the vagus nerve and the throat chakra.
The second practice we'll be doing is simple humming.
Humming is such a beautiful way to stimulate the vagus nerve and to also activate the throat chakra.
So all we do for humming is we breathe in normally through the nose and we make the sound on the exhale.
Now that you know where we're going,
Finding a comfortable place where you won't be disturbed and let's begin.
You can do this meditation sitting up or lying down.
Feeling yourself arriving in your space.
Feeling the support and safety of the ground beneath you.
Feeling how held you are in this space.
Feeling your sit bones rooting down,
Connected towards the earth beneath you and feeling the crown of the head connected up to the highest point above.
And we begin by taking three deep breaths together.
Taking a nice deep,
Full breath in through the nose.
And exhale sighing out through the mouth.
Inhaling deeply through the nose,
Filling yourself up,
Full expansion,
Breathing in whatever you need.
And exhale releasing through the mouth,
Letting go of all that which no longer serves you.
One more deep,
Expansive breath in.
Breathing in,
Filling up,
Holding the breath for three,
Two,
One.
Exhale through the mouth,
Releasing as we begin to warm up that throat.
And from here,
You can gently seal the lips,
Beginning to connect with your natural flow of breath.
Just noticing as a starting point,
How you're breathing today.
Imagine directing your spotlight of conscious awareness away from anything happening around you,
Any thoughts of the mind and simply guiding your attention to this natural flow of breath.
Beginning our practice by meeting ourself where we're at.
Noticing the sensation and quality of the breath as it flows in through the nose.
Noticing where it travels in the body and out through the nose.
Consciously relaxing the physical body,
Relaxing the jaw,
Relaxing the brow,
Relaxing the shoulders,
Relaxing the belly,
Feeling your whole body alert yet relaxed.
And beginning to invite a slightly deeper breath in,
Rather than forcing it,
Simply opening yourself up to receive a deeper inhale and allowing for a deeper exhale as we begin now to move into our Ujjayi breath.
So on the inhale,
Breathing in normally through the nose.
And on the exhale,
Making that oceanic sound with the breath,
That slight constriction at the back of the throat.
Breathing in through the nose.
And exhaling,
Finding that constricted breath,
Inhaling,
Exhaling.
Moving at your own pace,
In your own way,
Really focusing your attention at your throat.
Feeling this beautiful energy of sound,
Of breath,
Of texture traveling through the throat.
Feeling an oceanic wave traveling into the body and out of the body.
And continuing with this Ujjayi breath together.
And if you feel comfortable with the Ujjayi breath,
You're welcome to invite the same constriction on the inhales as on the exhales.
And each time the mind wanders off,
Simply guiding it back towards the sound,
The texture and experience of the breath.
Keeping your awareness at the throat.
Feeling into this healing,
This spaciousness.
This opening of the throat with each breath.
And on your next breath,
Beginning to transition into our humming breath.
So breathing in through the nose.
And as you exhale,
Inhaling through the nose.
Exhale humming it out.
Once again,
Keeping your breath focused at your throat,
Your attention and awareness at the throat.
And going with this humming bee breath.
Three.
Returning to your natural breath.
And bringing your focus once again to your throat,
To the chakra.
Continuing to breathe naturally,
But focusing your breath into the throat.
Breathing space into this area,
Into this energy center.
And I invite you to bring in the color light blue.
The color of the sky,
Whatever hue first comes into your awareness.
And as you breathe into your throat,
Imagine breathing in the color of light blue.
And with each breath in,
You breathe in space and openness.
And with each breath out,
You imagine clearing out any blockages,
Anything holding you back from speaking your authentic truth into the world.
Now placing one hand onto the front of your neck,
Onto your throat,
Just gently resting it there.
And the other hand at the back of the neck.
Gently holding your throat here,
If it feels comfortable for you to do so.
And say to yourself now,
All out loud,
I am safe to speak my authentic truth.
I am safe to speak my authentic truth.
I am safe to speak my authentic truth and embody my authenticity into the world.
Taking one final deep breath in.
And a deep breath out,
Sighing out through the mouth.
Relaxing the hands back down.
Letting the practice go,
Rubbing the thighs,
Rolling the shoulders.
And when you feel ready,
You can slowly blink open the eyes.
Thank you so much for being with me today.
Namaste.
Namaste.
