Relax. Maybe exercise first. Get out any excess energy. Sit in a relaxed yet alert posture. Close your eyes.
Bring your awareness to the throat. Try to feel the center of the throat or even the front of the vertebrae of your neck. Take a few breaths and allow yourself to focus strictly on the center of the throat.
Relax your face, jaw, neck, and throat. Imagine this whole area of the body becoming softer, more open. You may even feel some softening or warmth around the heart or third eye, but keep your awareness at the throat.
Maintaining awareness of the throat, imagine the situation in which you most want to improve your communication, and notice how your throat feels. If this situation is stressful or emotional for you, you may feel tension coming back into the face, jaw, and throat. If this happens, go back and relax again. Then return to the visualization.
Try to imagine and even feel what it would be like to communicate openly, honestly, and with confidence.
Practice with compassion! Try not to judge yourself too harshly for whatever comes up. Beating yourself up never makes anything easier, and a little self-kindness can really make the learning process a joyful one. So if you feel fearful about speaking up, take the time to love that part of you that’s feeling the fear. Treated with love, even the fearful student can accomplish great things. 😉