Welcome to this guided meditation for setting boundaries.
My name is Diane.
In this meditation,
We will practice setting healthy boundaries using visualization,
Energy work,
And other fun processes.
Let's begin by closing our eyes and focusing on the breath.
As you relax and observe the breath,
Notice how it naturally deepens.
Notice the muscles of your face and neck.
Allow these muscles to soften and relax.
Notice the muscles of your shoulders and arms.
Drop your shoulders and breathe down deeper into your body.
Feel your hands growing warm and tingly with the increased flow of energy.
Feel your legs growing heavy as you ground yourself with the energy of the earth.
Now I'd like you to imagine that you are sitting in a forest surrounded by tall pine trees.
The sunlight is filtering through the branches of the trees,
Creating dappled patterns of light and shade on the forest floor.
Feel the soft earth that you are sitting on.
Breathe in the fresh scent of the pine trees.
As you look around,
You notice how the trees are spaced apart.
Each tree has just the right amount of space to grow up tall and strong without being crowded by the other trees.
You recall that trees communicate with each other through their underground root systems,
And they support each other's growth.
You realize that human beings also need support and room to grow.
When our boundaries are healthy,
We are able to communicate our needs to others and let them know when we need more space or more closeness.
We also respect other people's boundaries.
Let's practice sitting like a tree.
Feel the energy of the tree,
Strong,
Stable,
And grounded.
With your roots going deep into the earth,
Feel the sunlight on your branches as they reach up towards the sky.
Your branches also reach outward to lovingly touch the other trees.
You intuitively know how much space you and the other trees need to be comfortable.
Feel the joy of being a tree,
Knowing that nature has provided you with everything you need to be healthy and happy as you grow to your full potential.
You are self-contained as an individual tree,
But you are also part of a group of trees that cares for each other's needs.
Your roots help to hold the soil in place so that smaller trees and other plants can benefit from the nutrients in the soil.
Your branches shade the ground so the water doesn't evaporate too quickly.
You provide habitat for animals.
You are a protector of life for yourself and others.
Feel the energy of the protector.
This is an energy that you can tap into whenever you need to strengthen your boundaries.
Let's practice speaking from the voice of the protector.
I will give you an example of how to do this,
And then you will have time to practice on your own.
I am the voice of the protector.
My job is to protect Diane's boundaries.
I protect her body,
Her time,
And her energy.
I am strong and stable.
Other people feel safe with me because I also protect them by controlling Diane's words and actions.
I am respectful,
Peaceful,
And aware.
Now it's your turn.
Take two minutes to speak from the voice of the protector.
Now,
In the energy of the protector,
I'd like you to think of specific things that you can do to set boundaries regarding your body,
Your time,
Or your relationships.
It may be something simple,
Like going to bed on time,
No matter what other people are doing.
Or maybe you need to set boundaries around your work schedule to ensure that you have enough time for your creative hobbies.
Or you may need to set boundaries in a relationship by saying no to things that are not good for you.
Take two minutes to think of ways that you can strengthen your boundaries.
Now that you have some ideas,
It's time to solidify your resolutions.
You can do this by using the phrase,
I've decided.
For example,
You might say,
I've decided to go to bed at 10 o'clock every night so I can wake up feeling happy and energetic in the morning.
Take two minutes to set your boundaries by using the phrase,
I've decided.
Now it's time to come back from the meditation.
Take a deep breath and feel your body.
When you are ready,
Gently open your eyes,
Stretch,
And come back to the present moment.
