Right speech is a Buddhist term. It refers to skillful or helpful speech, that which minimizes harm and communicates with clarity and purpose. Practicing right speech includes telling the reality, speaking in ways in which bring people together, and speaking gently and meaningfully. To practice right speech in each moment, it helps to cultivate mindfulness of the unskillful ways through which we sometimes use our voice.
When acting out of habit versus mindfulness, we may tell white lies, gossip, or speak in ways in which sow divisiveness. We may harm with sarcasm or screaming, or just waste energy by speaking when we now have nothing meaningful to say. Practicing right speech reduces harm, and creates the karma for us to be listened to, trusted and heard.
In this intermediate-level guided meditation, we bring awareness to the tenets of right speech, contemplating what each seems like in our body, especially on the throat chakra.
Here’s a Sample of the “Cultivate Right Speech With Guided Meditation” Guided Meditation Script:
Sit comfortably in a quiet place where you’ll be able to be free from distractions
Sit up tall by comfortably grounding your hips after which lengthening your spine
Allow spaciousness in your chest by barely shifting your shoulders down and back
Let your arms calm down along with your palms resting easily in your lap
Breathe quietly out and in through your nose
With your eyes closed, notice your breath
Take a moment to settle in, as you’re feeling the breath moving out of your nostrils
Up towards the crown of your head
And then down past your throat
Past your chest, and down into your belly
Maintain a simple and relaxed breath
(pause 3 breaths)
Now draw awareness to your throat
Visualize a warm and glowing red or blue light on the throat chakra
The throat chakra is positioned behind your Adam’s apple and in front of your spine
Or wherever you’re feeling a tiny knot of energy within the throat area
Picture this light here as alive, pulsing, and vibrating
A red or blue orb of energy, or like a horizontal disc manufactured from light
And then hold awareness on this area,
As you make your way through the next commitments and contemplations
Begin by silently to yourself, “I commit to at all times telling the reality”
Contemplate what meaning to you,
All the while, aware of sensation in your body, and within the throat.
Notice what arises, as you promise to be truthful
Notice if there’s resistance or tightness within the body, is there any closing off?
And notice too if there’s a sense of lightness, opening, spaciousness
“I commit to at all times telling the reality”
(pause 3-5 breaths)
How to Use This Mindfulness of Speech Meditation Script
This mindfulness of speech script is suitable for anyone who’s combating finding their voice or feels they aren’t being listened to. There’s no must be Buddhist to practice mindfulness of speech. This script, nonetheless, could also be of particular interest to groups or individuals studying yoga or the Buddhist 8-fold path.
Read this script from start to complete several times before using it in your individual practice or sharing it with others. Make edits where obligatory to make the script your individual. It’s precious to share this script using your authentic voice, especially when working with mindfulness of speech.
When you’re able to share this guided meditation script with others, you’ll be able to read it live and in person, or use it to make an audio or video recording. You should want to preface the meditation with a transient talk on why it’s of profit to practice mindfulness of speech. Or, in a bunch setting, you should utilize this script to initiate a discussion across the 4 tenets of right speech.
Throughout your sessions, encourage gentle, caring awareness as a substitute for judging ourselves and others regarding what we’ve said and the way.
Conclusion
When we speak mindfully, people enjoy hearing what we now have to say, and so they trust us as they listen. When mindfully in tune with our body, we will sense the difference in how we feel once we say nice versus mean things. Maintaining this embodied attention will help us stay in the good lane, from moment to moment throughout our days, for our profit, and for the advantage of everyone around us.
