joy lab
a happiness incubator


WEEK five: The throat CHAKRA ~ vishuddha

The language is my awakening, the language is the window to my soul
— Māori Proverb

Meditation: For this meditation, choose a mantra that speaks to you. Example: I speak and live my truth. I express myself fully. I express myself freely. Recorded version below.


1. Bow Pose: This pose stretches the entire front of the body...from the ankles, to the thighs, hip flexors, abdomen , chest, and throat. Activates and strengthens the back muscles, and improves posture.

2. Plow Pose: This is also an incredible stretch from the neck to the heels! It energizes the neck and thyroid, gives a powerful stretch to the spine, hamstrings and calves, and opens the shoulders.

3. Lion Pose. This relieves tension in the face, neck, and chest, stimulates the optic nerves, and helps prevent throat ailments. Required equipment: strong sense of humor. I searched far and wide, and this is the video I chose for you. haha!

Breathing: Humming Bee Breath. This is a wonderful breathing exercise to reduce stress and promote healing. It helps with anxiety, insomnia, and calms the parasympathetic nervous system. It also wards off throat ailments and aids in the healing of tissues. I am feeling grateful to have rediscovered this!

Self Care: Go outdoors and breathe in the sun and bright blue sky. Spend time in nature. Eat foods that nourish, hydrate, and soothe the throat: soups, juices, herbal tea. Drink plenty of hot water with lemon, and water in general. Take extra good care of your neck, shoulders, mouth, lips, and teeth this week. Gargle, brush, floss. Smile,  &  stretch your jaw.

May you hear and speak truth.

May your life and your creations express the fullness of who you are.

May you know ever deeper levels of truth.
— Unknown

As always, take it easy on yourself this week. I'm here if you need me. And thank you for being here!

I love you.


May what I do flow from me like a river, the way it is with children — no forcing, no holding back
— Rainer Maria Rilke

Write: "When we write, we travel landscapes unfamiliar to many. And few can follow us into the caves and caverns or fly with us as we penetrate the clouds or morph ourselves into a crumbling leaf. Writing should be done for the sake of writing. It is an invitation to claim joy. An invitation to claim your voice. Our voice is connected to our bloodstream, and the breath I sing with could have been your last exhale. It's human nature to express ourselves. Writing claims our world. We make sense of our world and our processes through voicing what we feel and think. It helps us sort things out and brings clarity. It is a powerful form of prayer and meditation. Connecting us both to our own insights and to a higher and deeper level of inner guidance. When we name things, we link ourselves to what is important to us. Writing brings clarity and passion to the act of living. When you're able to open up so wide that you can freely sing the lines of truth that you wrote from the depths of your inner well, then, my beautiful souls, you are truly liberated. When your singers voice meets the writers voice and has an intimate love affair, this is the moment of awakening. All fears dissolve with finding and living your true voice in our world." ~Kara Johnstad

Write your heart out, write about what you love, what is important to you. Stream-of-consciousness-style.


1. Sing! If it's been a while, if you think you're rusty, if you don't think you can carry a tune, or if you are confident in your pipes...sing. Sing, sing, sing. If self-judgement creeps up, keep singing. Play your favorite songs (find new ones, rediscover old ones) at home, in the car, while you're cooking, wherever. Chant. Hum on your commute, turn off the news or the podcast, and make room for the cadence of your own voice. Reciting poetry is another option! Engage your vocal chords. It also couldn't hurt to LAUGH a bit more this week.

2. Practices. A list of things to support a healthy Throat Chakra. Speak up, take a stand in an area you normally might not. Listen. Practice deep listening. Have a conversation with the intention of listening more than you speak. Be present. Journal: Journaling takes us to a deeper level of truth and understanding. You can take your journaling to another level by writing your truths, straight from your heart, and then in a safe, quiet place, read them aloud. Or, just read a book aloud. Affirmations: Seek out a short and simple statement that resonates with you. I speak my truth. I express myself freely. etc. Write it on a slip of paper, repeat it to remind yourself of your value. Use your voice, in any authentic and loving way, and it will strengthen this chakra.

Senses: This week, bring turquoise or aqua, anything in the blue tones, into your life. Chant the sound "Ham" (pronounced Yum). Hum, sing, speak and listen. Essential oils that activate the throat include chamomile, lavender, ylang ylang, rose, jasmine & neroli. Stones that support it: lapis lazuli, aquamarine, turquoise, sapphire, blue lace agate, blue kyanite, amazonite, and blue tourmaline.  Listen to music. The Throat Chakra encompasses our voice and speaking, as well as hearing. This chakra resonates with the sound of birdsongs and crickets.

Throat Chakra Playlists! The "A Side": soothing and healing, The "B Side": singing and expressing. Please add your own songs if you feel inspired to!