I think of the throat chakra as associated with assertiveness. Whenever I teach communication or anger management skills to my students, I try to teach them how to be assertive, as opposed to aggressive, but not being passive, as is generally their fear.
- Journaling. First try expressing yourself in a private manner without fear of judgement.
- Find a non-verbal, creative form of expression. This may be in the form of journaling or writing, but also may be in an artistic manner of drawing, painting, photography, cooking, etc.
- Sing. Sing loud. Sing proud. Sing unabashedly. Practice this in your car, the shower and anywhere else you can.
- Chant. Start or end meditations or yoga classes with a chant. There are great ones on youtube you can follow along with. If this feels too intimidating, start by humming a MMMMMMM sound.
- Talk aloud in private. You may feel awkward at first, but I encourage you to practice speaking aloud anything you have repressed throughout the day. Without a filter, tell your boss or co-worker what you really wanted to say or speak about all your frustrations with relationships. Sometimes just expressing those feelings verbally make a great difference, or this can help you formulate those raw, emotional frustrations into a more logical, composed conversation you may eventually decide to have with that person. When I first begin to grieve the murder of my father. I would say “dad” aloud over and over again on my commute home from work. I could barely say the word without breaking down and it helped me to begin opening up about my feelings regarding his loss.