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Throat Chakra Meditation (+ Guided Video)

Throat Chakra Meditation (+ Guided Video)

Meditation is a hugely beneficial practice for your emotional and physical health, but did you know you can also use it to balance your chakras too?

In this article we look at the benefits of Throat Chakra meditation, how to build a meditation practice, plus a Throat Chakra guided video meditation and script for you to follow at home. 

What is the Throat Chakra?

The Throat Chakra is the Fifth Chakra out of the seven major chakras. Also known as the Vishuddha Chakra in Sanskrit, the Throat Chakra is located in the throat.

Physically it is associated with the neck, throat, mouth, thyroid glands and vocal cords. Emotionally, it governs our communication, self-expression, creativity, mental clarity and ability to share our true selves. 

The color of the Throat Chakra is blue and it is associated with the element of space (or ether). Blue is symbolic of freedom, purity, creativity and fluidity, while space represents where our true self flourishes.

When your Throat Chakra is open then you can speak your truth freely and express yourself verbally and creatively, which in turn leads to better relationships with yourself and others.

However a Throat Chakra blockage can manifest in physical ailments such as sore throats and psychological issues such as dishonesty, anxiety, poor communication and a lack of connection.

Throat Chakra location
Throat Chakra location

The Benefits of Meditation for the Throat Chakra

Meditation has several science backed benefits for our physical and emotional wellbeing, including stress reduction, improved memory function, and even pain reduction

But what are the specific benefits of meditation for balancing the 5th Chakra:

Physical Benefits

Using meditation for the Throat Chakra can bring the following physical advantages:

  • Enhanced Metabolism: The Throat Chakra is connected to the thyroid gland which regulates your metabolism, so Throat Chakra meditation can support the healthy functioning of the metabolism and your overall energy levels. 
  • Improved Respiratory Function: Meditation techniques which use breathing techniques and controlled breathing exercises like Nadi Shuddhi breathing, can improve lung capacity andalso boost oxygen levels in the body.
  • Improved Immunity: Stress has a terrible impact on our immune system which can lead us to become run down and become susceptible to illnesses. Meditation has been proven to reduce stress which can thereby boost our immunity and health generally. 
  • Reduced Muscle Tension: Throat Chakra meditation alleviates tension and stress from the body and specifically enhances energy flow in the neck, throat, mouth and shoulders, thereby reducing aches and pains in these areas. 

Psychological Benefits

Throat Chakra meditation comes with emotional and psychological benefits too including:

  1. Enhanced Self-Expression: Taking the time to meditate improves your self-awareness and strengthens the connection between your thoughts and feelings. This self reflection means you can express yourself more honestly and freely.
  2. Stress Reduction: Regular meditation is known to reduce stress and promote relaxation. When we are calm and stress free we are able to think more clearly and communicate our needs in a coherent way.
  3. Emotional Balance: Throat Chakra meditation creates space between our thoughts and feelings, so we can gain greater perspective and avoid becoming wrapped up in our emotions. This awareness helps us to regulate our emotions, share our personal truth and avoid emotional repression or outbursts.
  4. Increased Creativity: A balanced Throat Chakra allows your creative juices to flow freely and for you to express it freely. Meditation also helps to quieten mental chatter so you are more open to creative inspiration. 
  1. Increased Confidence: Meditation has been shown to grow self-awareness and inner strength which supports greater confidence.
  2. Improved Communication: Balancing your Throat Chakra with meditation can help to remove communication blockages, supporting open, authentic communication and improved listening skills. 
  3. Increased Mindfulness and Mental Clarity: Regular meditation can boost mindfulness and mental clarity, which can make it easier to think clearly and communicate in a thoughtful way.

How to Do Throat Chakra Meditation

The goal of Throat Chakra meditation is to use the healing benefits of meditation to rebalance our Throat Chakra energy and experience clearer communication.

If you’re new to meditating, I recommend aiming for 10 minutes and then building from there as you become more confident in your practice. However if you only manage 5-7 minutes to begin with that’s still a great start. 

To carry out a Throat Chakra meditation at home, follow these simple steps:

  1. Find a quiet space and comfortable posture, either sitting or lying down. Close your eyes and keep your shoulders relaxed.
  2. Begin by focusing your attention on your breath. Inhale deeply, feeling the air fill your lungs, and exhale slowly, releasing any tension.
  3. Let your breath become a rhythmic pattern, a gentle wave of energy.
  4. Once you feel fully relaxed, turn your attention to your Throat Chakra. Visualize a soft, radiant blue light swirling gently at the base of your throat. This is the energy of your Throat Chakra, Vishuddha.
  5. Imagine this blue light expanding with each breath, creating a soothing aura around your throat. Feel the warmth and openness as this blissful light clears any blockages, allowing energy to flow freely.
  6. Take another deep breath, let go of any inhibitions in expressing yourself. Envision a space where your voice is heard, valued, and accepted.
  7. Bring to mind moments where you expressed yourself authentically. Reflect on the positive energy associated with these moments. Embrace the confidence and clarity that come from expressing your truth.
  8. Softly repeat these Throat Chakra affirmations: “I express my truth with ease.” “My voice is a powerful force for good.” Allow these affirmations to resonate within you, reinforcing positive energy in your Throat Chakra.
  9. As the meditation deepens, let the healing light at your throat expand beyond your physical body, creating a harmonious energy field. Sense the balance and alignment within your Throat Chakra.
  10. Continue taking and releasing a few more breaths, feeling the gentle vibrations of your Throat Chakra aligning with the natural flow of your breath. When you’re ready, slowly bring your awareness back to the present moment.
  11. Take a moment to express gratitude for this time of self-care and reflection.
  12. Gently open your eyes if they are closed, reacquainting yourself with your surroundings.
  13. Carry the serene energy of this Throat Chakra meditation with you as you continue your day.

Throat Chakra Meditation Guided Video

If you’re new to meditation, you might find it easier to follow a meditation video. That’s why we’ve put together this Throat Chakra meditation guided video:

Throat Chakra Guided Meditation Video

Sign up to download the full Throat Chakra guided meditation script:

Tools To Support Your Throat Chakra Meditation

Building a meditation habit can take time. Many of us have busy, stressful lives and taking the time to connect with ourselves can feel challenging at first.

That’s where meditation tools can be helpful as they can help you create the right environment to get you in the mood and support your practice.  

Essential Oils

Essential oils have been used for decades to enhance the results of meditation practices. 

Targeting your sense of smell, these oils can promote relaxation, mental clarity, and create a tranquil environment of self-expression.

You can use chakra essential oils in lots of different ways:

  • Add a couple of drops to a diffuser or oil burner to fill the room with aroma during practice
  • Put a couple of drops on a tissue and inhale at the beginning of your meditation
  • Rub a couple of drops into your pulse points such as your wrists or behind your ears. Just be careful to dilute the oil first if applying directly to the skin. 
  • Add a couple of drops to a spray bottle and give the room a spritz to create a calming environment to meditate in. 
  • Light a chakra candle containing essential oils. As it burns it will fill the room with its healing aroma. 

Popular essential oils for supporting a balanced Throat Chakra include:

  • Eucalyptus: Eucalyptus essential oil helps create a refreshing atmosphere during your meditation session. Inhaling its scent can promote mental clarity and conscious communication.
  • Lavender: Renowned for its calming effects, Lavender essential oil can contribute to a serene meditation space. It alleviates stress and tension, fostering an environment conducive to free expression.
  • Chamomile: With its soothing properties, Chamomile essential oil can help relax the mind and throat muscles. This gentle aroma assists in releasing communication inhibitions, prompting authentic self-expression.
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Throat Chakra Mudras

Mudras are sacred hand gestures which you can use during yoga or meditation. By holding certain positions with our hands and fingers we can channel prana (vital life force energy) to certain parts of our body.

Some mudra positions which are through to be particularly healing for the Throat Chakra include Akasha Mudra, Granthita Mudra and Svasa Mudra. Learn how to perform these Throat Chakra mudras.

Meditation Apps

Meditation apps are a great way to get started with meditation. There are lots of different platforms out there with guided sessions to help you stay focused and build a routine, but two of my favorites are: 

  • Insight Timer: Insight Timer offers a variety of guided meditation practices specifically designed for chakra balancing. You can choose different durations and styles to suit your mood. 
  • Aura: With numerous mindfulness features, Aura offers a personalized approach to meditation. It also allows you to work on one chakra or several chakras at the same time.

Learn more about the best chakra meditation apps

Throat Chakra Affirmations

Affirmations are a powerful way to rewrite negative mental patterns and promote personal development. 

You can speak affirmations at the beginning of your Throat Chakra Meditation to state your intention for the practice. Alternatively you can choose one or two affirmations to say in the middle of your practice when you are most deeply connected with your Vishuddha Chakra. 

The below Throat Chakra affirmations are all a great option for 5th Chakra activation:

  1. My voice is a powerful expression of my true self.
  2. I communicate without fear of judgment. 
  3. My words create positive vibrations around me.
  4. I embrace my uniqueness and speak my authentic truth.
  5. I release fear associated with expressing myself.
  6. My communication combines honesty and compassion.
  7. I trust in the wisdom of my true voice.
  8. My Throat Chakra is balanced, allowing me to communicate easily.
  9. I welcome the flow of creative energy in my self expression.
  10. My voice is a channel for positive change.
  11. I release past inhibitions, allowing my voice to shine.
  12. I listen attentively and speak with mindfulness.
  13. I am worthy of expressing myself fully.
  14. I communicate with grace and a genuine heart.
  15. I express gratitude for the gift of clear communication.
  16. I am a magnet for positive interactions.
  17. I honor the power of my voice and its impact.
  18. I trust my intuition to guide my words.
  19. My voice is a source of inspiration for others.
  20. My words carry healing energy to those who hear them.
  21. I trust the flow of my creative expression.
  22. I embrace the power of my voice to create positive change.
  23. My communication reflects my inner strength and confidence.
  24. I am open to expressing my feelings and emotions.
  25. I am a channel for wisdom and understanding.
  26. My voice contributes to a harmonious and loving environment.
  27. My views and opinions are valued. 
  28. I deserve to share my needs and aspirations.
throat chakra manifestations
Throat Chakra Manifestations

Throat Chakra Mantras

Mantras are one-syllable sounds associated with the seven chakras within your body. 

The mantra for the Throat Chakra is “Ham”. When you say this mantra out loud it releases a particular vibrational tone which revitalizes and energizes your Throat Chakra.

You can speak your mantra at the beginning of your practice, after you have closed your eyes and begun to connect with your breathing.

Say Ham slowly and let the sound roll out of your mouth as you exhale. Feel the vibrations ignite the energy of your Throat Chakra and focus your mind. 

Learn more about how to use chakra mantras.

Sound Healing

Every sound is made up of particular vibrational frequencies. Sound healing involves using particular instruments (or our voice) to create frequencies that can reenergize and rebalance our energetic centers.  

There are lots of different ways to use sound healing, including:

  • Use an instrument: Some practitioners like to use instruments such as crystal singing bowls, gongs, tuning forks or bells throughout a meditation practice to bring your focus back to the Throat Chakra. 
  • Use your voice: Singing is a form of self-expression that activates your Throat Chakra. It fosters your ability to communicate and helps develop a sense of self-confidence. Why not try singing at the end of your meditation to make the most of your Throat Chakra activation
  • Chakra audio tracks: Choose a high quality audio track for the Throat Chakra and let it play throughout your meditation. The soothing sound will keep you relaxed and in turn with your energetic body. 

Throat Chakra Crystals

Chakra crystals are precious stones with properties that make them particularly beneficial for chakra healing. Throat Chakra stones will often (but not always) be blue in color. Some blue stones to look out for include:

  • Aquamarine: This stone is famous for its ability to soothe the mind. The light blue to green-blue color encourages honesty, calm communication and helps you connect with your deepest emotions.
  • Amazonite: Crystal healers usually use amazonite to banish negative thoughts, calm the nervous system, and establish emotional balance.
  • Lapis Lazuli: Mostly used to strengthen communication skills, lapis lazuli prompts self-expression, mental clarity, and creativity.

Learn more about the top Throat Chakra stones.

Wrapping Up

Throat Chakra meditation can help remove the hurdles preventing you from clear and effective communication. 

Besides its many psychological benefits, it can reduce stress and tension in the body, promote healing and help prevent your Throat Chakra from becoming blocked in future. 

Sign up to the Chakra Practice weekly newsletter to learn more tips and advice to support your chakra healing journey.


  • Clare Smith

    Hi, I’m Clare – writer and publisher of Chakra Practice. I’m a certified chakra energy healer and a philosophy major. I love researching and writing about everything to do with chakras, including trying out new crystals, candles, essential oils – anything that can help me in my practice.

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