Welcome to Elevate.
I'm Nina Englander.
Thank you for joining me.
Elevate is a process that focuses on the energy centers in the body in order to move into a place of peace and awareness,
No matter what's going on in your life or in the world around you.
Elevate can be used daily as a short and sweet mindfulness exercise or it can be used more intentionally to help you move toward a goal or manifest something in your life that you feel might bring you more happiness.
Today we focus on the fifth chakra,
Also called the throat chakra.
It's the energy center in the middle of your neck.
The throat chakra is related to communication.
Bringing awareness to the throat chakra can help you say what you need to say,
Whether it's to another person or to yourself.
It can help you open up to the truth.
When the throat chakra is blocked,
It can feel like you're not being heard or it can be difficult to speak your truth.
So let's begin.
Find a comfortable seated position with your back upright.
You can be fully relaxed.
If you're comfortable doing so,
Close your eyes.
As you settle in,
Notice any sounds in the room.
Try not to judge them,
Just notice them.
Now you can begin to tune into your breath in its natural rhythm.
Notice the breath coming in,
How it feels cool in the nose.
And notice the breath going out,
How the air coming out feels warm in the nose.
And let's do this for a moment,
Maybe making those breaths a little bit deeper now,
Going at your own pace.
Focusing on the air coming in on the in-breath,
Cool.
And noticing the air going out on the out-breath,
Warm.
Continuing this easy breath pattern,
Bring your awareness of the breath to the chest and abdomen.
Here you can notice the air coming in and filling the lungs.
And then as the air comes out,
Notice the lungs soften and relax.
The breath is our anchor throughout this session.
When you notice that you're starting to drift off,
Or starting to have very distracting thoughts,
Or starting to plan your grocery list,
And you might,
Just acknowledge those thoughts,
Give them a little polite nod,
And then you can turn back to the breath.
Now we're going to bring our awareness to the inside of the body.
Start by focusing attention on your throat.
Right in the center of your throat,
This is where the fifth chakra is.
And while you continue to breathe in your regular pattern,
Imagine a ball of energy or light forming in the throat.
Imagine that light circling in a ball,
Spinning,
And getting larger.
Can you feel the vibration of energy there?
It might feel like a pleasant buzzing or warmth.
Imagine that this energy or light or vibration is helping to bolster your voice,
Your ability to communicate.
This is a skill that doesn't necessarily come naturally to everyone,
But it does get easier with practice.
So if you aren't feeling it right away,
That's okay.
Start by trying to visualize a ball of light in the throat.
Maybe it has a color,
A vivid blue,
The color of the fifth chakra.
Sit for a minute with the sensation of something stirring in the center of your neck and feel the warmth and the vibration there.
Enjoy this feeling,
Continuing to breathe slowly and deeply.
Again,
If you notice that your thoughts are drifting,
Or you're starting to get distracted,
Just notice that and you can acknowledge,
Oh,
I'm thinking again,
And then gently move back to the breath and the throat chakra.
Sometimes it helps to use images from nature as an anchor for this practice.
Rivers and waterfalls are noisy and perpetual.
Imagine you're standing on a bridge over a rushing river or standing by a huge waterfall.
The flowing water communicates constantly and never stops.
The fifth chakra is also special because you can stimulate it by vocalizing.
You can start quietly with a sound that feels comfortable to you.
Saying ah out loud is a wonderful way to unblock the throat chakra.
Whether you are visualizing or vocalizing,
Continue breathing.
As you marinate in this positive feeling and feel it in your body,
Begin to give gratitude to the ways in which you feel heard,
The ways in which you use your voice.
Or you can give gratitude for rivers and waterfalls,
The constant nature of flow.
Knowing that no matter what is going on in your life,
The river is always flowing and the water is always falling 24 hours a day.
Keep breathing here in this connected place for as long as you like.
You can always pause the recording if you want to spend more time here.
As we bring this practice to a close and you begin to come back to the present moment,
Start to wiggle your fingers and toes.
Maybe take a little stretch and when you're ready,
Open your eyes.
Thank you so much for elevating with me today.
I hope you carry this flowing feeling with you into your day or your night and I will leave you with a waterfall meta prayer.
May you feel heard.
May you easily find and use your voice for the highest good.
May you always be in the flow.
