Come to a comfortable seat. A seat where you can sit for a few moments, but also a seat where you can also have your back straight. Now with your eyes closed, start to focus on your breath. The constant rising and falling of the belly and chest. And just observe how the air enters your body while you inhale, not only taking in new oxygen but also life energy. Prana. Just observe how that energy travels trough your body, renewing every cell. And as you breath out let go of the energy that has been used, the energy that belongs to the past. A constant and ongoing process. Continuously exchanging information with the air around you. And just as your body is in a constant process, you, as a being, are in a process too. Uninterruptedly interacting with the world outside of you, and as a result of that, redefining who you are.

 

Now start to move your attention towards your throat center. The center where we are able to physically express our selves. Communicating our truth with the outside world, but also, communicating our truth within ourselves. While directing our awareness to this center, visualize a blue river flowing through your throat. Feel the spacious and humid sensation in your throat. Let us focus on that inner conversation, imagining that that water is like a messenger. carrying your thoughts and visions towards your heart center, your solar plexus, your lower belly. And simultaneously bringing your emotions and feelings towards your vision, your mind. How does that communication feel? You’re your river flow easy, clear? Or does it feel stagnated? With mud that is falling dry because the water doesn’t flow? Take the time to listen to yourself. In communication it is both about expressing and listening.

Now while observing your inner conversation, shift your attention towards the outer conversation. Ask yourself: how am I communicating my truth with the world outside of me. How do I communicate and express who I am? The moment that you speak you transform your thoughts, your feelings, your emotions, your potential, into vibration. Into frequency. Into sound. Into

words. And by that into reality. Now how does that communication feel? Do you feel in any way, that you are holding yourself back from expressing? Is there anything blocking that stream of your expression?

And while you are listening. images, thoughts or memories might come to your mind. Remembering those moments in which you haven’t been able to express how you really felt or thought. Moments in which you couldn’t express who you really are, or who you want to be. Maybe you remember feeling a knot inside of your throat, something blocking the flow of words. When you do so, or when it will happen to you in the future, just visualize that you increase the flow of water so that whatever is there, is lifted up and carried outside of you where you will be able to see it and transcend it. And while you do this repeat the following words, guiding your action with the frequency of your voice.

I choose who I want to be, and I communicate that clearly to myself and the world around me.

I choose who I want to be, and I communicate that clearly to myself and the world around me.

I choose who I want to be, and I communicate that clearly to myself and the world around me.

I choose who I want to be, and I communicate that clearly to myself and the world around me.

I choose who I want to be, and I communicate that clearly to myself and the world around me.

I choose who I want to be, and I communicate that clearly to myself and the world around me.

I choose who I want to be, and I communicate that clearly to myself and the world around me.

I choose who I want to be, and I communicate that clearly to myself and the world around me.

And while these words repeat themselves as a mantra in your head, listen to the effect of them sitting in silence for just a few moments. Letting yourself be carried away, following that stream of water. Of expression.

Now slowly start to draw your attention back, to your breath, to the rising and falling of your belly and chest. The inhalation and the exhalation, the ongoing communication between you and the outside world. And before closing, place your right hand unto your throat and your left hand on your heart. Let the communication between- your heart, your self, and the world- be clear as a river that makes her way to the sea, carving her reality through stones and earth, with determination, while simultaneously flowing with softness and tenderness. And when you are ready, allow that gratitude and love flow through you. And just come back to this present moment. Right here right now. And slowly prepare yourself to open your eyes. And if you feel like, before continuing your day, take a moment to write down your reflections, or the things that you might want to express.