Welcome to your guided meditation.
Take your time to find a comfortable,
Natural position.
Allow your body to find its way there and take your time to settle in.
So maybe wiggle into your spine,
Your shoulders.
I always like to move my head around.
And take a few louder breaths as you still find your way into stillness,
Into silence.
And slowly settle in.
Begin to notice the space within your body,
The internal landscape where your truth resides.
Even if it doesn't feel like it's there,
I'm here and this meditation is here to remind you of that.
The internal landscape where your truth lives,
Where your voice begins.
So bring gentle awareness to your throat center.
Notice any sensations there,
Any tension,
Any openness.
Simply observe without needing to change anything.
Feel and observe,
Notice,
Get curious.
Change the breath,
Notice how that impacts your throat center.
Feel the movement of your breath through this space.
And perhaps imagine a soft blue light glowing in your throat.
The color of clear communication speaking your truth.
Let's just gently reawaken that center.
Taking a few deep breaths,
We'll take three,
But on each exhale I invite you to make a sound.
The first sound I invite you to make is to exhale with a sound of ah.
So take a deep breath in through your nose.
And exhale,
Ah.
Let it softly come out.
And then on the second round,
You're going to exhale while making the sound ooh.
So take a deep breath in.
Ooh.
Let it settle,
Soften,
Allow.
It's okay if that feels a little restrictive.
And then the last exhale will be with a closed mouth.
Exhale through the nose.
However,
With making the sound in your throat,
The sound of mm,
M,
Mm.
Take a deep breath in with me through your nose.
Mm.
Release it,
Settle it.
Notice the wisdom held in speaking your truth.
The power of your authentic voice.
Even if it sometimes trembles.
Even if it sometimes whispers.
When you feel the familiar pull to shape,
Shift for others.
To mold yourself into what you think others want.
Pause,
Stop.
Breathe into your own shape,
Your own form.
Feel the contours of your natural being.
The unique way you move through the world.
The special gifts that only you can offer.
And if you don't know what they are,
This is just an invitation to explore them a little further.
So bring your mind to a situation where typically you would hide parts of yourself.
Notice the sensation that it creates in your body.
Where do you feel this holding back,
This need to hide parts of yourself?
Where in your body are you feeling it right now?
As you imagine that situation.
Breathe into it,
Allow it to rise up.
Allow it to feel a little uncomfortable.
Then imagine releasing this hold.
Let your breath soften the tension.
Any masks that you've worn.
Let your breath release any masks that you've worn.
Let your breath release any scripts that you follow.
Let the breath bring back your power.
Bring back your authenticity,
Your voice,
Your expression.
Your authentic expression is a gift.
It doesn't need to be perfect.
Perfect doesn't even exist.
It doesn't need to please everyone.
But it needs to please you.
And it only needs to be true to come from your heart.
Feel the freedom in being exactly as you are.
The relief in letting go of performance.
Connect and remind yourself of the possibility of joy.
The joy,
The true authentic joy in genuine expression.
Self-expression.
If you notice your inner criticism arising.
Old voices questioning your right to be you.
Greet them.
Greet them with compassion.
They were once two protectors.
But you can remind them and yourself.
You're safe now.
You're safe now to be authentic.
Take a moment to feel that strength in your genuine expression.
The power in your unique voice.
The beauty in your natural way of being.
Breathe and let's soak in that feeling for a little close short moment together.
Well done.
Before we close,
Place your left hand where you feel your authenticity lives in your body.
Perhaps this is your heart,
Your belly,
Your throat.
Place one hand there.
And send appreciation to this place.
Take three full but easy comfortable breaths here at your own pace.
And allow each breath to be an affirmation of your right to be fully authentically you.
Hold your hand there and breathe into that comfort.
And when you're ready,
Begin to slowly move.
Keeping this connection to your authentic self.
Knowing you can return to this truth anytime.
And remember,
The world needs your genuine voice.
I want to hear your genuine voice.
Your unique expression.
Your authentic presence.
Share this gift with us.
With the world.
Whenever you feel ready,
Gently start to reawaken and come back to your space.
Thank you for taking this time to meditate with me together to share this little moment.
And I hope that we'll get to share this space together again sometime soon.
Thank you.
