Mindfulness of Speech Meditation – Script
Sit comfortably in a quiet place 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 down and back
Let your arms relax with your palms resting easily in your lap
Breathe quietly in and out through your nose
With your eyes closed, notice your breath
Take a moment to settle in, 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
(pause 3 breaths)
Now draw awareness to your throat
Visualize 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 as alive, pulsing, and vibrating
A red or blue orb of energy, or like a horizontal disc made of light
And then hold awareness in this area,
As you make your way through the following commitments and contemplations
Begin by silently 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 any closing off?
And notice too if there’s a feeling of lightness, opening, spaciousness
“I commit to always telling the truth”
(pause 3-5 breaths)
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 sensation that arises in your body
Stay free from any stories related to this 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.”
(pause 3-5 breaths)
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”
(pause 3-5 breaths)
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 fill 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 this commitment
“I will speak meaningfully, and I will avoid useless speech”
(pause 3-5 breaths)
And now feel back into the area of your throat
The orb or disk of red or blue light
Feel its warmth, its aliveness, its energy
See it pulsing and vibrating with every cycle of breath, or with every heartbeat
Feel back into the breath itself,
Watch, feel, notice the breath as it comes in through your nose
As it moves up towards the crown of your head
And down past your throat
Into your chest, 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
