Namaste.
My name is Amanda.
Welcome to this Yoga Nidra for your throat chakra.
This fifth chakra is located at the base of your throat and incorporates your mouth,
Jaw,
Tongue,
Pharynx,
And palate,
As well as your shoulders and neck.
It's related to the element of sound
and is associated with self-expression,
Speaking your truth,
Clarity,
Authenticity,
And communication.
Signs of an overactive throat chakra can be over-talking or non-stop talking,
Gossiping,
Being verbally mean,
Or speaking inappropriately.
A blocked throat chakra contributes to a fear of speaking and feelings of insecurity and introversion.
Physical symptoms of a blocked throat chakra are sore throat,
Tightness in jaw,
Neck pain,
Thyroid
issues,
Or a hoarse voice.
Lying on your back,
Allow your feet to rest hip distance apart.
Ensure that your spine is in alignment,
That your head and neck are resting comfortably on a pillow
or on the ground beneath you,
Your shoulders are relaxed,
And your arms are resting comfortably at your sides,
Palms facing up.
Use these next few minutes to ensure complete comfort,
As this is the position you'll be in
for the next 30 minutes or so.
Bring in props such as a bolster or pillow under your knees
for added support,
A blanket for warmth,
An eye pillow or covering to block out unwanted light,
Headphones for optimal listening,
And anything else that you would find supportive at this time.
Note how you feel cradled by the support beneath you,
For you are held,
You are safe.
Close down your eyes,
And sink into darkness.
Begin to silently repeat the seed sound or mantra for throat chakra.
Hum,
Hum,
Hum,
Hum.
Hum.
Continue on your own for the next few moments.
Hum,
Hum.
You can release the mantra now,
As we move into Brahmari breath,
Also known as the buzzing bee
breath.
On your next breath,
You will inhale through your nose,
Then exhale through a closed
mouth,
With your teeth slightly parted,
Allowing noise to come from the back of your throat,
Like this.
Hum,
Hum,
Hum.
Inhale through your nose,
And exhale through a closed mouth,
Teeth slightly parted,
Allowing sound like that of a buzzing bee to come from the back of your
throat.
Hum,
Hum,
Hum.
We'll do three more of these breaths.
Release that now,
And allow your breath to flow at its own pace,
Unaltered,
Air flowing in and out of your lungs,
Breathing at your body's own natural rhythm.
Air flowing in,
And air flowing out.
Let your mind and body release the need to do anything,
Other than simply breathe.
Allow each breath to help move you into stillness,
Into presence,
Into a state of just being.
There is nothing else you need to do right now.
There's nowhere else you need to be.
Just here,
Now,
In this moment,
With each breath.
You might begin to notice tension easing with every exhale,
And your body loosening,
Unwinding,
And your mind falling into a blissful state of calm.
Every part of you sinking deep into a peaceful state of relaxation.
Hum,
It feels so good to let go,
To just be.
Place your awareness now onto the palm of your right hand,
Right hand thumb,
Thumb,
First finger,
Second finger,
Third finger,
Little finger,
And the space in between each finger,
Your entire hand,
Wrist,
Elbow,
Armpit,
Shoulder,
Your entire right arm,
Right collarbone,
Right torso,
Right hip,
Knee,
Ankle,
Heel,
Sole of your right foot,
Right big toe,
Second toe,
Third,
Fourth,
Little toe,
The space in between each toe,
Your entire right leg,
And all of your right foot,
The entire right side of your body.
Move your awareness now to the palm of your left hand,
Left hand thumb,
Thumb,
First finger,
Second finger,
Third finger,
And little finger,
The space in between each finger,
All of your left hand,
Wrist,
Elbow,
Armpit,
Shoulder,
All of your left arm,
Left collarbone,
Left torso,
Left arm,
Left hip,
Knee,
Ankle,
Heel,
Sole of your left foot,
Left big toe,
Second toe,
Third,
Fourth,
Little toe,
And the space in between each toe,
All of your left leg,
Including your entire left foot,
And the entire left side of your body,
Pubic bone,
Pelvic bowl,
Right glute,
Left glute,
Right glute,
Your entire back,
Right shoulder blade,
Left shoulder blade,
Base of the neck,
Back of your head,
Crown,
All of your right ear,
All of your left ear,
The space in between your eyebrows,
Right eyebrow,
Temple,
Cheekbone,
Left eyebrow,
Temple,
Cheekbone,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Inside the right cheek,
Inside the left cheek,
Tongue,
Chin,
Jaw,
The base of your throat,
The base of your throat,
Might you visualize a blue sphere of energy swirling at the base of your throat,
Brilliant blue,
Like that of a robin's egg,
Visualize this blue sphere swirling at the base of your throat,
On the front and on the back,
And might you visualize this space at the front and back,
Of the base of your throat,
Beginning to open,
A clear open channel at the base of your throat,
Could you sense this space opening
a little bit more,
And a little bit more,
And more still,
No restrictions,
A clear open channel for your voice to flow through,
For this is the channel from which you speak your truth,
From which you express your authentic self,
Visualize this space opening,
Expanding,
Clear,
And open,
You feel confident expressing yourself,
You know your voice matters,
You speak honestly with kindness and love,
You speak and live authentically,
You are worthy of authentic expression,
You are worthy of authentic expression,
You are worthy of authentic expression,
Again,
Silently bring back the mantra for throat chakra again,
Repeating home,
Home,
Home,
Home,
Continue on your own,
And release the mantra,
And let your attention fall back onto your breathing,
On your next breath,
Inhale deeply through your nose,
And then exhale through an open mouth,
Allowing for a ha sound,
Like this,
Inhale deep through your nose,
And then allow the exhale to flow through an open mouth,
With a relaxed jaw,
Incorporating the quiet ha sound,
You might visualize your exhale fogging a mirror,
Continue on your own with three more breaths,
Just like this,
And it's time to release that breath,
And slowly start to awaken your senses,
And bring your awareness back,
If you don't feel ready to do that just yet,
No problem,
Simply press pause,
Or remove your headphones,
Coming back to this recording when you feel ready,
Begin to feel the points of your body meeting the surface beneath you,
The back of your head,
Your shoulder blades,
Your spine,
Backs of your hips,
Glutes,
And the back of your head,
Your shoulders,
Your knees,
And the backs of your legs,
And the heels of each foot,
You might note the weight of your blanket,
Or your clothing against your body,
You might begin to deepen your breath slightly,
Perhaps gently wiggle your fingers,
And toes,
Wrists,
And ankles,
Maybe allow for a full body stretch,
You might even feel like a yawn,
If it feels good,
You could roll over onto one side,
And linger for a little while there,
As you ever so slowly and mindfully bring yourself back,
Let me use this time to say thank you for practicing with me today,
My name is Amanda,
And it has been a pleasure for me,
To guide you through this yoga nidra for your throat chakra,
There will be new yoga nidra recordings coming soon for the last two remaining chakras,
Please subscribe and follow so you don't miss them,
And if you haven't already,
You might take a listen to my recordings for the other chakras,
Root,
Sacral,
Solar plexus,
And heart,
If you have a few moments,
I'd love to hear from you in the comments section,
I'd love to know where you're practicing from today,
And I'd love to hear how this particular practice was helpful for you,
May you move through the rest of your day,
Knowing that you are worthy of authentic expression,
And may you express yourself authentically and with ease,
Namaste.
