Welcome. So the next segment that I want to share with you the next practice I want to share with you is the practice of mindful speech, mindful speech, very useful. So there are a couple of things I want to say about mindful speech. First of all, as I'm speaking, in order to bring mindfulness to what I'm saying, I'm actually sensing the vibration of my voice, my vocal cords and in my chest, and I can feel it. And especially if you know I put a hand on my chest, and I can really feel the vibration of my own voice and I can hear my own voice So you might want to just pause this video and speak out loud, set a timer and just speak out loud for maybe a minute or so. Just to hear yourself.

Sir really get present with your own voice and with the words that you're using and how they feel in your mouth. So you can just pause the video and try it out. Try it out, and if you don't have anything to say, you can always do gibberish. gibberish isn't awesome practice. And if you have never done gibberish, I can model it for you. Hi, Deepa, he Papa sunan.

It can sound any way you like And as I'm saying these words, I'm feeling the vibration, I'm listening to the tone to the sound. So you can just play with it. Because I also just want to make a note that mindfulness is not serious. You do not need to be serious about your mindfulness. Now, that's not to say that I'm not encouraging you, I am encouraging you to be dedicated to be committed to your practice, and no need for being serious seriousness. There's a time for it.

And often we can get overly serious and when we do we start to shut down, we start to contract. So I really want to put a plug in for levity levity and playfulness, playfulness play. So mindful speech. What is the value of mindful speech? Well, maybe you do public speaking, maybe you're teaching, maybe you're just a human walking around, trying to communicate what's happening inside of you to another human. And this is no small task.

This is really no small task. It takes a lot of commitment and presence. And almost I want to say devotion, being devoted to speaking clearly, and telling the truth as it exists inside of you based on your own experience. So I want to also speak to mindful speech, and then something called accurate reporting. What am I actually discovering? What am I actually noticing?

Rather than Putting in judgments and opinions and etc, etc, which many and most of us do, just as a matter of course. So this is really bringing awareness to what am I saying? Am I aligned with it? Is it congruent for me know, is it congruent? Is it like, yes, this is what I want to say, this is what's true for me. And that can change.

Because I might say one thing today and I'll say something completely different tomorrow or in 10 minutes. So it's not that you're locked into a box, which is coming into Oh, mind speech, being an integrity with myself. So again, to layer it in and in a way we're building this parfait of resources, of practices. So that We can communicate and relate in a way that is authentic and easeful, truthful, self loving, respectful. All of this is included in this practice of mindfulness. And then eventually it comes out as mindful speech.

So, pausing, great, just take a deep breath before you speak, and line up with yourself, settle your weight down to the ground holding, you saw me do it, take a deep breath. And then just see what's alive. What's true. What's true as you're relating to whomever you're West. And maybe it's a whole roomful of people, or maybe it's just one person. So it's really cool.

Mindful speech is actually a very advanced practice to be able to speak and be really Cognizant, because very often, our reactivity or fears just kick in, and they, they can kind of sabotage our speech. So slowing down, breathing, feeling your feet on the ground, actually sensing the vibration inside of your throat, vocal cords. And really I want to re emphasize slow down. Because if you're speaking too fast, you're really ahead of yourself. And if you're ahead of yourself, you probably left yourself, your mind is probably way ahead. So slow down.

The congruency is my mind, my body and heart are lined up. And then what I'm offering is a contribution. So mindful speech enables you to really make your contribution, whatever it is. Whatever it is, you might agree or disagree with someone doesn't matter. It's your contribution. And when it comes from this place of true alignment with yourself with your body, mind is quiet, then it can land.

And then you can talk to the person that you're talking to and really relate to them really relate to them in a way that reaches them. Some people I know, it's really important to use less words and to speak slowly. Other people, they might like loud and you know, they're really receptive so I can keep giving giving, giving So sense yourself, sense your body sense who you're with down. Listen to your own voice. And trust yourself. Trust yourself that you're making a contribution to the moment.

This is the practice of mindful, mindful speech, where you're actually aware of what you're saying. It's not scripted. You're simply aware and present and noticing if it's reaching someone beforehand. So play with it. Enjoy. Enjoy the practice of my speech.