This meditation is written and recorded by Tamaya Urban,
The Urban healer.
It's my pleasure to guide you today.
Let's begin by finding a comfortable position and taking three slow deep breaths.
Inhale through the nose,
Extending your breath down to the center.
And exhale out through the mouth.
As you begin to slow the breath,
Allow yourself to land here as you are.
Know where you need to go.
Nothing you need to do in this moment.
As you allow yourself to be here,
Give yourself permission to surrender,
Soften and settle.
You are safe here.
Let's check in with the physical body.
Feel the ground below you,
Supporting you.
Notice how your body begins to get heavier,
Taking up more space as you begin to relax.
Feel supported.
Feel held in this moment.
From here,
Move your next breath from the tip of the nose down to the base of the spine to the tailbone.
Notice your back body begin to align bone by bone.
Next,
Take a deep breath down to the center and allow your front body to soften.
Notice the wave of your breath moving from the nose down towards the belly and then gently releasing through the mouth with a sigh.
Allow that wave of relaxation to soften you and fully relax you.
From here,
Is there any way you could widen the chest,
Making more space between the ribs?
Let's take three breaths into the heart space,
Allowing anything no longer serving you to be gently released.
First breath in and let it go.
And breath in a little deeper and release.
Last breath in,
Biggest breath yet.
Let it all go.
Now relaxing through the shoulders,
The neck,
The jaw.
Fully relaxing through the face,
Completely releasing tension around the eyes and allow the space behind the eyes,
The temples in the forehead to soften.
Notice how it all feels so relaxed.
Let's take one more cleansing breath as we arrive at the throat chakra located at the center of the neck.
The chakra is associated with the color blue.
Consider allowing this color to move through your body as it allows you to connect to the energy of the chakra.
The chakra is linked to the energy of communication,
Speaking with confidence and being able to communicate with the world around you.
I'll invite you to notice how this resonates for you today,
Staying compassionate with the thoughts that may arise,
Letting go of any judgments or stories and simply noticing as you practice awareness.
Let's take a big breath in,
Let it go.
Allow a wave of color blue to move through your body,
Head to toe,
Releasing any tension and tightness and inviting in a gentle release and softening as you exhale,
Letting go of any stagnant energy no longer serving you.
Now consider inviting in the mantra,
I speak with confidence and ease,
My voice matters.
As you connect to the energy behind the mantra,
Notice yourself begin to relax through the neck,
Throat and jaw.
Allow the tongue to soften and begin to notice the gentle vibration in the back of the throat as you breathe with intention and imagine with every breath,
This channel becomes clear,
Allowing there to be more movement with ease.
Perhaps begin to invite in some sound,
Letting it out,
Deep exhales and sighs and allow this to be a way for you to release any stagnant energy and also forgiving yourself for the times you didn't speak up,
Letting go of any shame living within the throat chakra of the times that you were silenced or had too much fear to speak your truth.
Coming back to the mantra,
I speak with confidence and ease,
My voice matters and imagine with every breath the chakra is energized,
Clearing any obstructions or stagnant energy,
Allowing you to breathe with ease,
Speaking clearly and loudly and also deepening your sense of listening,
Listening to the world around you,
Taking in the information that matters and letting the rest go.
Give yourself permission to take a few breaths in silence,
Allowing the healing to integrate and become embodied.
Continue making sound as you exhale,
Sigh it out,
Letting any other sounds escape,
Knowing you are in a safe space.
From here,
Allow the color blue to move from head to toe,
Allowing your entire body to become connected to this ability to communicate,
Inviting in a deep sense of listening and the confidence to speak,
Knowing your story and your message is meant to be heard.
Let's repeat the mantra one more time.
I speak with confidence and ease,
My voice matters and allow the color blue to seal in the healing powers of this chakra.
May it be so and so it is.
Thank you for taking the time to meditate and surrender with me.
Namaste.
