Today I'm going to walk you through a guided meditation to help you set healthy boundaries.
Setting boundaries can feel really uncomfortable at first,
Depending on who you're setting the boundaries with.
It takes time and practice and a lot of self-compassion.
To set a boundary we have to have a strong sense of self.
Boundaries help us honor ourselves and the life that we are creating for ourselves.
Do we put other people's needs and wants before our own?
What are our limits and how do we express them?
Usually what stops us maintaining boundaries is fear.
We all want to feel safe,
We want to feel connected with the people around us and often we fear that if we set boundaries we'll be booted out of the circle.
We're all craving connection and we're often afraid of rejection,
But we all deserve to be treated with respect and kindness.
This guided meditation will help you visualize and set some boundaries for yourself.
So finding a comfortable position,
Laying down or sitting up straight,
Closing the eyes down,
Knowing that it's okay for you to take this time for yourself.
Becoming aware of your body,
Taking three deep breaths now,
Breathing in through the nose,
Letting the inhale expand the ribs,
Expand the tummy and just exhaling with a sense of letting go.
Breathing in and out of the nose,
Slowing the breath down,
Feeling some gratitude towards yourself for taking this time,
Taking this time to give yourself some love and kindness.
Noticing the breath,
Noticing the expansion of the lungs and the belly as you breathe.
Imagining yourself as a mountain,
Strong and stable,
Steady,
Unwavering.
Imagine drawing up the energy of the earth,
That strong grounding energy and bringing that up through your body,
Starting with your feet,
Traveling slowly up your legs,
To the hips,
To the belly,
Lower back,
Torso,
Mid-back,
Upper back,
Taking that grounded energy of the earth down the arms,
Hands and fingertips,
To the neck,
Crown of the head,
Relaxing the body and just letting go.
Imagining that that grounding energy from the earth is circulating through your whole body,
Through your whole being.
Breathing deeply,
Notice how it feels to have the grounding energy of the earth centering you,
Keeping you stable and steady.
Notice how it feels in your body,
Just notice your experience as you tune into your body and imagining a protective bubble around you,
That this is your space and nobody can cross this space without your permission.
Thinking of someone that you'd like to create concise,
Clear boundaries with.
Notice,
Sense or imagine what happens in your body when you think about that person.
I invite you to remember a time when you felt that that person had crossed your boundaries and I invite you to notice what happens in your body when you think of that time,
Noticing what the body tells you.
Where do you notice the sensations in your body?
As we start to become more aware of our body,
We become more in tune.
So what does it feel like when your body sends out a warning signal?
It's your deep knowing that someone has crossed a boundary that perhaps you're not comfortable with.
I want you to imagine an island in your mind's eye,
Either an island or a platform,
Where you can place that person,
Placing a bubble around that person.
You can still see them but they're a safe distance away.
Noticing how it feels to put that person in that bubble and noticing that person or that group of people,
Often the distance in their own bubble and knowing that you can draw on them anytime you need but you can also have a safe distance and a protective barrier between you and them.
Notice how it feels to see them in the distance.
You might feel different emotions,
You might feel anger or sadness or joy.
Notice your own experience as you become aware of your own personal space and your own boundaries.
When you respect yourself,
You also respect others.
Knowing that you can say no with strength and love for yourself.
You've worked hard to create a sense of safety for yourself.
So we want to continue that.
Breathe in deeply and feel your own power,
Your own boundaries.
Remembering that this takes practice,
It's a process.
Placing a hand on your chest or your tummy and remind yourself that you are worthy of love and kindness and boundaries.
Gently saying to yourself,
I am worthy of expressing my needs.
I can create healthy boundaries.
I'm worth standing up for.
I am worthy of rest,
Respect and kindness.
That I can say no in a loving way without having to offer up big explanations.
That I respect and love myself enough to create healthy boundaries.
Notice how that feels in the body to declare your boundaries.
Remember that when you set your boundaries,
You are teaching people how you want to be treated.
And it might feel strange at first and people may react strongly.
But boundaries help us honor ourselves and the life we are creating for ourselves.
If people react strongly to you setting boundaries,
That's more about them than it is about you.
Stay strong in your resolve and know what's right for you.
Setting boundaries is the ultimate act of self-love.
Breathing deeply now into the belly,
Thanking yourself for showing up and doing this practice.
Thanking yourself for taking this time to acknowledge your boundaries,
To take this first step towards loving kindness and self-respect.
Taking a final inhale in through the nose into the belly,
Holding the breath at the top and releasing the breath and letting go.
Thanking yourself for taking this time to do this meditation.
