Sit comfortably in a quiet space where you can be free from distractions.
Sit up tall by comfortably grounding your hips and then lengthening your spine.
Allow spaciousness in your chest by slightly shifting your shoulders back and down.
Let your arms relax with your palms resting easily in your lap.
Breathe quietly in and out through your nose.
With your eyes closed,
Begin to notice your breath.
Take a moment to settle in and as you feel the breath moving from your nostrils up towards the crown of your head and then down past your throat,
Past your chest and down into your belly.
Maintain an easy and relaxed breath.
Now draw awareness to your throat.
Visualise a warm and glowing red or blue light at the throat chakra.
The throat chakra is located behind your Adam's apple and in front of your spine or wherever you feel a tiny knot of energy in the throat area.
Picture this light here is alive,
Pulsing and vibrating.
A red or blue orb of energy or like a horizontal disc made of light.
Relax and then hold awareness in this area as you make your way through the following commitments and contemplations.
Begin by silently saying to yourself,
I commit to always telling the truth.
Contemplate what that means to you.
All the while aware of sensation in your body and in the throat.
Notice what arises as you promise to be truthful.
Notice if there's resistance or tightness in the body.
Is there anything closing off?
And notice too if there's a feeling of lightness,
Opening,
Spaciousness.
I commit to always telling the truth.
And now say silently to yourself,
I commit to using my words to bring people together and I will refrain from divisive speech.
Contemplate what that means to you.
What it means to speak in ways that connect rather than divide.
Notice the vibration of energy at your throat.
And notice any sensations that arise in the body.
Stay free from any stories related to commitment and free from judging yourself or others.
Just notice what happens when you say,
I commit to refraining from divisive speech.
I will use my words to bring people together.
And say silently to yourself,
I commit to speaking kindly and gently,
Never yelling or using my words to hurt others.
Contemplate what that means to you.
As you deepen awareness of the red or blue light at your throat,
Reflect upon your tone of voice,
The volume of your voice,
The tempo of your voice.
And notice what arises in your body as you say silently,
I commit to speaking gently,
Never using my words to hurt myself or others.
Say silently to yourself,
I commit to only speaking when necessary and I will refrain from idle chatter.
Contemplate what this means to you.
In what ways do you speak unnecessarily?
In what ways do you speak simply to feel silence,
To avoid something or to serve your ego?
Hold awareness of the body as a whole and especially the throat chakra.
As you contemplate to this commitment,
I will speak meaningfully and I will avoid useless speech.
And now feel back into the area of your throat,
The auble disk of red or blue light.
Feel its warmth,
Its aliveness,
Its energy.
Feel it pulsing and vibrating with every cycle of breath.
Feel back into the breath itself.
Watch,
Feel,
Notice the breath as it comes in through your nose and it moves up towards the crown of your head and down past your throat,
Into your chest and then into your belly.
Let the area of your throat feel spacious,
Unobstructed,
Alive and vibrant.
Notice how smoothly the breath flows up and down past this space.
Rest in this spaciousness for as long as you'd like.
Before you close the meditation,
Remember your commitments and make a promise to carry those commitments and your mindfulness into the rest of your day.
As you are ready,
Slowly open your eyes and rejoin the space around you.
You
