Today we're bringing attention to the throat,
Chest,
And heart space.
This area is where we hold protection,
Vigilance,
And grief.
When the nervous system doesn't feel safe,
The throat and chest respond by closing up.
This practice is going to be especially amazing for you if you have the following symptoms.
Your throat feels constricted or tight.
Your neck and shoulders are tense,
Especially your trapezius muscles.
You notice your chest wants to move forwards and collapse.
Your breath is shallow and lifts up into your neck and shoulders.
You have a racing heart.
Your head has moved forwards and your shoulders and spine have also rounded forwards.
If you do have any of these symptoms,
Please know that it is not your fault.
Your body is simply doing its best to protect you from perceived danger.
This entire practice will be done seated.
Please dim your lights and let's begin.
Sitting up straight,
Feet flat on the floor,
Close down your eyes,
And bring your attention to your throat.
Notice how it feels.
Notice the muscles and the structures that make up your throat.
Feel your breath as it moves through this area.
You don't need to change anything.
Bring your attention to your chest and shoulders.
Notice any sensations here.
Perhaps tightness,
Tension,
Openness,
Or ease.
Feel how your breath moves through your chest.
Notice the subtle movement.
No need to change anything.
We're going to begin with an energetic clearing of the throat.
Bring your fingertips to the tip of your nose.
Bring your fingertips up to your throat area.
Place the fingertips of your right hand over to the left side of your throat.
And with a very light touch,
You're going to gently sweep those fingertips to the right over your throat.
And bring your left fingertips to the right side and sweep over to the left.
And we're going to continue the sweeping,
Alternating between the right and left fingertips.
Clearing away any fear,
Any restriction,
And energetic blockages that live inside the throat chakra.
And you may begin to feel your throat physically relax and open with this movement.
And last couple of sweeps.
And rest your palms on your lap.
And we're going to continue gently inviting the throat to open by performing what is called ocean breath.
Mouth is closed.
Teeth parted.
Mouth is closed.
Place the tip of your tongue just behind your front teeth.
And let the rest of your tongue relax downwards.
Inhale.
And as you exhale,
Keeping your mouth closed,
Breathe as though you are trying to fog up a mirror.
Exhaling out of your nose.
And notice the sound that this makes in the back of your throat.
It sounds like the ocean.
Continue breathing in this way.
Deep inhales.
Fogging up the mirror.
Keeping your mouth closed as you exhale.
Moving that exhale out through your open throat.
Out through your nose.
And slow down your breath.
And as you exhale,
Feel the gentle vibration of the sound on your throat.
Let this sound relax your face.
Feel the tension melt away.
Last ocean breath.
And return your breath back to normal.
Check in with your throat.
Feel the openness and the relaxation.
Start to roll your shoulders backwards in big,
Lazy circles.
Gently opening up through the front of the chest.
Gently activating the back muscles in between the shoulder blades.
And allow your head and neck to move wherever it likes.
Listen to your body.
Slow,
Comfortable circles.
Moving slowly.
And on your last circle,
Gently pull your shoulders back and let them rest down.
Feeling how this automatically improves your posture.
Cross your arms over each other.
Moving into a butterfly hug.
Palms of your hands on the opposite shoulders.
Breathing here.
Feeling the warmth of your palms on your chest.
And start to pat your palms on your chest.
Right,
Left,
Right,
Left.
Alternating between the palms.
Bilateral stimulation is extremely calming and comforting to the nervous system.
If it feels good to you,
You may gently drop your chin to your chest.
Allow any emotions to surface.
Let your nervous system release.
Let the muscles of your face completely relax.
And let your hands become still.
Gently uncurl your spine.
Placing your head back on top of your shoulders.
Slide the palms of your hands down the opposite arms.
To the elbows,
Through the forearms.
Touching your palms together.
And release your hands back to your knees.
Breathe deeply.
Bring your attention to your throat and your chest.
Note how they feel.
Has the feeling changed compared to our first check-in?
Simply note.
And as you breathe,
Allow your feelings and expression to come through your face.
Perhaps you feel like expressing a soft smile.
Perhaps it's grief.
Frustration or anger.
There's no right or wrong.
Just allow.
Stay here for as long as you need.
