Meditation Practices #3: Expression
The Throat Center
In the first practice, you practiced receiving—simply opening yourself to love without having to do anything. In the second, you sat with a quiet question: What am I already connected to? Perhaps you noticed something shifting, or perhaps nothing at all. Either is fine.
This third practice invites you to turn your attention to one specific center in the body: the throat. Not because it is more important than others, but because it is often where our unspoken words, grief, and longing for love first collect.
If you are reading this and have not yet done the previous meditations, I recommend that you still do them and then follow this one. I know that some people have only read the text but have not meditated. Yet the text alone has provided healing, and it can be noticeable. Imagine what becomes possible when more people take this step—for themselves, and for the whole.
This third meditation concerns the throat chakra. It is not difficult to guess where this chakra is located in the body—of course, in the throat area. I am not much into theory, and if you want to know a lot about what chakras are and do, there is plenty of that on the internet. There are quite a few different theories, and that’s why I prefer to focus on practice. I don’t even care what it’s called, as long as it works.
The common thread is that our throat center is where we can express ourselves. What comes from our brain and heart can be expressed through the mouth. Many people are blocked in this, and therefore this center is a logical starting point for healing. When you have difficulty expressing yourself—for example, as a result of unpleasant events or when there is an accumulation of grief—this meditation can be a start in physical processing.
We all have blockages to some degree, and so we can all benefit from further experimentation with meditation and self-healing. You can’t get any worse, so why not see what you can discover? Even if you have already done a lot of work in this area and are advanced in meditation, this is an enrichment for deepening. And by participating even then, you are helping in the energy of all others who are walking the same path.
Preparation
Good preparation is half the battle. Find a quiet space where you can be alone, free from distractions. Have a glass of water or tea nearby for afterward. You don’t need to watch the video—it’s better to sit up straight with both feet flat on the ground. During the music, keep your eyes closed and breathe quietly in and out.
The art of meditating is to expect nothing and not try to direct anything. Try to keep your mind as empty as possible, but be alert when “something” emerges from seemingly nothingness. You weren’t looking for it, but suddenly it was there. That is what life hands you and what may be worked on—not by doing something, but by letting it be. Trust your subconscious to work on it.
Emotions during meditation are normal. Especially in this practice, where sadness can play a role, it is not unusual for people to cry. Allow this, because it relieves. We humans have so much need for love and being touched that we all fall short in this. When you are “touched” in this meditation, it releases a lot. Embrace the feeling and surrender to it.
Don’t resist any thoughts, but don’t engage with them either. Whenever your mind wanders, gently return your focus to your breathing—quiet and deep. Observe how your body responds. Allow any emotions to surface; cry if you need to, and notice the shifts between feeling calm and restless. You don’t have to do anything—just observe what happens.
Remember, this isn’t about understanding the experiment intellectually; it’s about the experience. You’re giving your body and soul an experience that, at first, goes beyond our rational minds. It’s like learning to balance on a bike—you can’t understand it, you can only feel it. It’s an experience you’ll carry with you for life.
The Assignment
During this session, you have nothing to do. You don’t have to give love. You don’t have to care for others. You don’t have to send wishes out into the world. Your only task is to bring your gentle attention to the area of your throat—without forcing, without trying to make something happen.
You are not here to speak. You are here to allow what has been waiting to be felt.
There is no standard method, no standard effect. Life will give you what you need. Even when we sometimes think that “nothing happened,” it almost always turns out afterward that things were set in motion. Nothing is a coincidence. Experimentation is always valuable—it always yields something.
So, there are only two things to consciously focus on: your breathing (whenever your mind starts to wander), and allowing your awareness to rest softly in your throat. Remember, you can’t get this wrong—it’s about the experience, not about achieving a goal. It will always unfold exactly as it should, which is the beauty of life offering us everything we need.
The Experiment
Get the YouTube video below ready to play. Sit up straight with both feet flat on the ground. Relax your body and breathe calmly and deeply.
Close your eyes.
Let go of everything and surrender to the music. Don’t resist your thoughts; just let them pass by like clouds as you keep focusing on your breath.
Now, gently let your attention rest in the area of your throat. No need to visualize anything unless it comes naturally. Simply hold a soft presence there—as if you are listening, not with your ears, but with the center itself.
If you notice yourself trying to direct or force something, gently return to your breath, and then back to the throat. That’s all.
Allow whatever arises—tingling, tightness, emotion, silence, nothing at all. All of it is welcome.
After the music ends, turn everything off and sit in silence for a few more minutes. Keep breathing calmly and deeply, thinking of nothing. Don’t try to understand anything. Just feel your body and the awareness that you are one with everything. Allow any emotions that arise. Take your time to gently return to the present moment. Trust that everything is unfolding as it should.
Have fun with the experiment—enjoy it.
Feel free to share your experiences or ask questions if you feel the need. You can repeat this exercise as often as you like. Love is what the world needs most.
Nico