Voice And Throat Healing Visualisation

Imagine You Have The Voice You Want

Visualisation or Guided Meditation, is like taking a holiday in your own mind. It’s a delightful tool for your subconscious to imagine something you would like for yourself… if only you knew how.  Visualisations allow you to drop the HOW and leap, often surprisingly, into the WHAT. Once the mind imagines once, it’s easy for the body to follow and make it real.

I often suggest to my clients with throat or voice issues, they adopt the Visualisation below, tweak it to suit themselves, record it in their own voice and listen to it every day. Great results.

Voice And Throat Healing Visualisation

Gently close your eyes. Bring your attention to your breath and watch it move effortlessly in and out of your body. Be aware of it moving in and out of your nose… your throat… chest… in and out effortlessly from your whole body.

With every breath in and out, allow your muscles to relax more and more deeply.

Bring your attention to your shoulders. As you breathe in, tighten them and raise them to your ears. As you breathe out, release and relax your shoulders.

Do That Again…

Explore how your shoulders feel when they are relaxed, soft and open. Now bring your attention to your mouth. As you breathe in, tighten your lips hard and feel the tension extend all the way to your jaw. As you breathe out, release and relax your mouth and jaw.

And Again…

Explore how your mouth and jaw feel when they are relaxed, soft and open. Now bring your attention to your throat. As you breathe in, tighten your neck muscles and notice how your throat, neck and face all tighten together. As you breathe out, release and relax your throat, chest, shoulders, neck and whole face.

Then Once More…

Explore how your throat, neck and face feel when your throat is relaxed, soft and open. Now it’s time to focus your attention more closely on your throat. Imagine the light of a full moon is shining like a soft spotlight on your throat. It sends a subtle and steady blue warmth throughout your whole throat. Feel that gentle warmth now. Imagine it expanding and filling your throat with a deep internal healing. Perhaps there is a soft hum. With every breath in and out, feel or see the blue light clean, calm and heal every cell that needs to be clean, calm and healed.

Take your time and relax deeply in the soft blue glow of moonlight that fills, surrounds and supports your whole body… listen to the hum… if it feels right for you, make a soft humming sound. Feel it vibrate through your whole throat, whole face, whole chest, whole body.

When you are ready, repeat to yourself a strong positive statement of what you want for your throat and voice. For instance… “My throat is soft, my voice is strong”, “I speak clearly, confidently, easily”, or “My voice flows easily from my throat”.

Now I’d like you bring your attention to the sensation of your feet on the floor. Give your toes a wiggle. Flex your fingers. Shrug your shoulders gently. Take a grounding breath in and out. Become aware of the room around you. Consciously choose to keep your shoulders, lips, jaw, face, throat and voice, relaxed, open and soft. Let your mind be alert and calm.

Gently, open your eyes.

(c) 2018, Geraldine Barkworth, All Rights Reserved. www.goddessofpublicspeaking.com.au

Find Your Inner Speaker Through Inner Calm

Self Care Original

Inner Calm Exercise

I’ve just returned from my annual silent meditation retreat and once more am reminded just how naughty is the mind and flighty are the emotions! I know I’ll do anything to get out of sitting in meditation sometimes. A cup of tea is suddenly vitally important. Or perhaps the garden needs weeding. Anything really, to avoid the discipline of intentionally doing nothing but observing in silence and stillness. Geez, I’m not making an attractive case for meditation am I?

And yet, I return, again and again to this ever changing, vital practise. Because deep down, I know, it’s good for me on every level. Actually I love it, I just need a reminder of it’s WOW Factor now and again which is why I go to an annual retreat. Sort of like a “top up” to my personal practise.

Anyway, as a result of years of meditation I realised that a deep relaxation practise brings sooooo many benefits including calming nerves and clarity of mind. Gosh! Perfect for nervous public speakers!

Inner Calm is a 6 minute relaxation exercise I developed specifically for nervous public speakers and those who want to speak with greater clarity, presence and authenticity. Because when you are comfortable in your own silence, you can hear your Inner Voice. That’s your authentic voice, the one that gets ignored and forgotten. And it’s the one you can trust and the one that others truly want to hear.

The Problem

Many people who avoid public speaking are fearful of their physiological response to fear, not the act of public speaking itself. In reaction to any kind of fear, threat, anxiety or stress, our bodies may respond with:

  • A pounding heart and pulse, sweating or trembling, scattered or racing thoughts, unable to think logically,
  • nausea or a feeling of passing out, desire to sleep or, run away, racing thoughts, often negative or anxious,
  • feeling surreal, disconnected or a blank mind, anger, agitation, aggression or panic and overwhelm.

These are commonly reported reactions to public speaking. They are also the same symptoms of panic, fear, stress and anxiety. To spend your life avoiding public speaking because of a fear of these symptoms is like shooting the messenger.

The Solution

The good news is you can change your old fear habit by changing your psychological and physiological responses. I’ve created specially designed relaxation and visualisation tools to help you tap into your inner speaker. These include Calm Barometer (mentioned in a previous post) and the Inner Calm Exercise.

 

Inner Calm Exercise

To take control of speaking nerves and restore calm and clarity, simply practise the 6-minute mindfulness exercise, “Inner Calm” every day to build a habit of inner calm. It will help you to:

  • Manage nerves when you are about to speak or present
  • Gain an accurate insight of your current stress level
  • Get “out of your head and into your body”
  • Ground and centre yourself in your purpose
  • Think and articulate clearly with a coherent flow
  • Be focused, present and connected for the “big moments” in your life.

How To Begin

Begin by reading through the Inner Calm Exercise below and listen to my MP3 recording to hear how it’s done. This exercise simply involves counting the breath evenly from “1 to 10” for 3 rounds. Find a quiet place where you can sit comfortably and won’t be disturbed.

 

“Close your eyes, rest your hands in your lap, put your feet on the floor and let your body sink down into the chair. Take a light, even breath from your chest. Release gently. Notice how your body feels right now, the pace of your breath, your pulse, and the kinds of thoughts you are having. Take another light, even breath in and release it slowly on the out breath. Feel your body sink deeper into the chair, knowing it supports you. Know there is nothing else you need to do right now and nowhere else you need to go.

Now we begin the Inner Calm exercise by counting the breath evenly from 1 to 10… and we’ll do that 3 times…

Mindfully breathing in, 1, Mindfully breathing out, 1.

Mindfully breathing in, 2, Mindfully breathing out, 2.

Mindfully breathing in, 3, Mindfully breathing out, 3.

Mindfully breathing in, 4, Mindfully breathing out, 4.

Mindfully breathing in, 5, Mindfully breathing out, 5.

Mindfully breathing in, 6, Mindfully breathing out, 6.

Mindfully breathing in, 7, Mindfully breathing out, 7.

Mindfully breathing in, 8, Mindfully breathing out, 8.

Mindfully breathing in, 9, Mindfully breathing out, 9.

Mindfully breathing in, 10, Mindfully breathing out, 10.

And now, take a natural breath in and out, no need to count it, and acknowledge that you have completed “1 round.”

Repeat counting the breath from “1 to 10”, twice more…

And now to finish, I invite you to take a light, even, uncounted breath to complete the Inner Calm exercise. Become aware of your body sitting in the chair. Feel your feet on the floor and stretch out your toes. Notice how your body feels right now, the pace of your breath, your pulse, and the kinds of thoughts you are having. Notice any changes from when you began… Bring your awareness to the present moment, take a light breath in and out, open your eyes, stretch your body, and know you carry Inner Calm wherever you go.“

While you are doing this exercise silently in your mind, you may find your mind wanders. This is perfectly normal. Just gently bring your mind back to “1” and begin again. Don’t make a guess and start at “5” to get through the exercise faster! The more your mind wanders, the more scattered you are feeling. The more you are able to count your breaths from “1 to 10” in a complete round, the more inner calm you are feeling. Please know you cannot fail this exercise. You can only learn more about yourself, your current state of calm and how much control you have over changing it.

 

How did you go? Practise every day for long term results, insights and personal growth.

© 2016, Geraldine Barkworth, public speaking coach, www.goddessofpublicspeaking.com.au