Yeah, all right. Think meditation is hard. Do me a favor. Take a slow deep breath in and now breathe out. Congratulations you just meditated. Hi, I'm crystal Jackowski and this is, breathe in, breathe out a weekly mindfulness and meditation podcast for anyone ready to own their own shit and find a little peace while doing it. Hello and welcome back to breathe in, breathe out. I am crystal Zhukovsky and I'm so glad you came back. I just want to do a quick little fun meditation for you right now. We're not going to go super deep. We're just going to take a minute and give yourself the gift of finding your voice. There are lots of times that we find ourselves in a situation where we just have a hard time truly speaking our truth and speaking our needs and wants and we are very concerned about other people or we just do not know how to voice, what needs to be verbalized. So we're just going to do a quick meditation. This is one that you can do any time.
So the next time you find yourself a little bit tongue tied and you want to open things up so that you can stand in your own truth. I encourage you to just visually mentally run through this really quick and see what happens. So quick and easy simplicity and meditation. So we're just gonna start by taking a nice deep breath in up through the nose all the way down in your belly and then let it out, do that again. Nice slow deep breath ground yourself. Feel yourself relax a little as you take these deep breaths to re center and check in with yourself. Take another nice deep cleansing breath when your belly expands and on the exhale, we're going to visualize your throat is your voice box. This is how you get to express your thoughts, your feelings.
You need to take another deep breath in and feel it go right past your throat and cleansing. And as you exhale it comes right back out, taking all of the negative whatever away removing it. Exhaling it from your body. Take a couple nice Mhm Full belly breaths. Mhm. Mhm. And as you relax into these breaths, deep and cleansing. I want you to visualize beautiful bright blue color shining strong in your throat area. Keep breathing, feel your voice open up. Yeah, fill your heart at peace, connect that blue light with the green light of your heart so that in this moment you can add the love and positive intention that you need to go with the truth of your words as they come out and help you feel fully as expressed.
All right, Since your truth. You get to stand in it deep breath. Exhale anything that's holding you back, anything that's closing that throat up. Let it go and let that beautiful blue light. Just clear out anything else that's in there, nice and open connected to your heart so that you can express in love and kindness so that the person hearing your truth is able to hear it in the most positive way possible uniquely you authentically you truth. Mm hmm. Nice. Take another deep breath. Feeling your feet grounded to the earth. Mm On the exhale. You open your eyes and you speak. What is you? What is truth. Thanks for joining me today.
Have a good one. And I look forward to seeing you again next week here on breathe in, breathe out. Uh huh. I hope this moment of self care and healing brought you some hope and peace. I'm crystal Dutkowsky on instagram facebook and Youtube. And I hope you check us out and follow along for more content. Coming Soon. I look forward to being with you again here on breathe in, breathe out. Until next time. Take care. Yeah.