Welcome.
This meditation is for strengthening your boundaries so you can conserve your energy and focus on what truly matters to you.
Find a comfortable position,
Sitting or lying down.
Close your eyes and take deep breaths in through your nose and out through your mouth.
Let go of the day so far.
Feel your body begin to relax with each exhale.
Picture yourself standing on solid ground,
Rooted,
Anchored,
Like a strong tree.
See these roots growing from your feet deep into the earth and feel them securing you.
Feel the stability beneath you.
These roots represent your connection to your inner strength.
With each inhale,
Imagine drawing up nourishing energy from the earth.
With each exhale,
Release any tension or feelings of being overwhelmed.
Now visualize a soft,
Growing,
Glowing light surrounding your body,
Pulsing as it radiates outward,
Your personal energy field.
It's vibrant,
Warm,
Protective.
Notice its color,
Whatever feels most empowering to you.
This light acts as a boundary.
It allows in only what nurtures and supports you,
While repelling anything that drains or overwhelms you.
Visualize this light growing stronger,
Clearer,
And brighter.
As you strengthen this boundary,
Repeat silently,
My energy is precious.
I protect what I value.
My energy is precious.
I protect what I value.
My energy is precious.
I protect what I value.
I can say no when I need to.
I can say no when I need to.
I can say no when I need to.
I choose what to let in and what to release.
I choose what to let in and what to release.
I choose what to let in and what to release.
Imagine any negative stress or external demands bounding off this shield,
Unable to disturb your inner calm.
Even if negativity is coming at you,
Feel your energy replenishing as it ricochets off your outer shield.
Feel your energy replenishing and your sense of self becoming clearer.
In this peaceful space,
Repeat to yourself,
I honor my needs and trust my choices.
Honor my needs and trust my choices.
I honor my needs and trust my choices.
Setting boundaries is an act of self-love.
Setting boundaries is an act of self-love.
Setting boundaries is an act of self-love.
When I respect myself,
I teach others to respect me too.
When I respect myself,
I teach others to respect me too.
When I respect myself,
I teach others to respect me too.
When I respect myself,
I teach others to respect me too.
Feel these affirmations sink deeply into your mind,
Deeper than the outer layers of your mind,
Further than your mind and into your body,
Honoring your mind,
Body and spirit and reinforcing your commitment to yourself.
Now gently bring your awareness back to your surroundings,
Bringing everything back you need to remember and leaving everything behind you need to forget with a strong perimeter of strength and light.
Come back into your body,
Wiggling your fingers and toes.
Take a deep breath in and as you exhale,
Imagine your glowing light shrinking slightly to just sit above your skin,
A steady,
Constant,
Unwavering,
Protective layer you can carry with you.
And when you are ready,
Open your eyes,
Feeling grounded,
Empowered and ready to face the day with clear and healthy boundaries.
I hope you've enjoyed this meditation.
Come back to it as often as you like for building emotional strength and resilience while reinforcing personal boundaries.
This is Dr.
Milley.
