Welcome back to this moment of mindful presence.
Please allow yourself to find a position that supports both your comfort as well as an awareness within your body.
For this moment,
I remind you,
There is nowhere else you need to be,
Nothing else you need to do.
Just for right here.
Just for right now.
Nowhere else to be.
Just here.
This moment.
Allow yourself to become aware of your breath.
Simply tune in to its natural rhythm.
In and out.
In and out.
Each cycle a gentle reminder of your presence here in this moment.
Breathing in and breathing out.
In our journey so far,
We've explored connecting with our inner power and we've turned our awareness to our own inner spaciousness.
Today,
We will explore the essential practice of knowing and honoring our boundaries,
Those mindful limits that serve to protect our well-being in a constantly connected world.
Let's begin by bringing awareness to the physical boundaries of your body,
Your skin,
Which serves as a layer of protection between your internal environment and the external world.
Feel the outline of your form,
The container that holds your unique energy,
Your unique essence.
Breathing in and breathing out.
Just as your skin serves to protect your physical body,
A healthy boundary serves to protect your energy,
Your attention,
Your time,
Vital resources that can often be depleted with a demanding working environment.
Breathing in,
Breathing out.
I'm going to invite you to extend your arms out in front of you,
Holding your hands up with your palms facing outward at heart level,
As if gently signaling stop or pause.
Breathe in and out.
Simply allow yourself to feel the clear,
Respectful strength in this gesture,
This posture.
This is the energy of healthy boundaries,
Not rigid walls that isolate,
But a gentle knowing and holding of conscious thresholds that honor yourself and others.
Gently breathing in and breathing out,
Allowing your arms to return to rest.
In your mind,
I now invite you to visualize yourself within your work environment.
Simply step back as an observer of yourself,
A passive observer of all that your day holds.
Take gentle notice of the many demands for your attention,
Emails awaiting response,
Colleagues seeking input,
Projects needing advancement,
New technologies to learn.
Breathing in,
Breathing out.
No judgment,
Only observing.
Now,
Bring your arms again to the raised position we experienced before,
Palms facing out.
And this time,
Arms fully extended,
Keeping your thumbs close to one another.
I invite you to very slowly move your arms,
From left to right,
Up above your head,
Down to chest level,
And everywhere your hands go.
I invite you to imagine you are leaving traces of light,
Clear,
Permeable light.
As though you're creating a bright,
Clear layer of light surrounding you,
The gentle observer of all that you see.
Breathing in,
Breathing out.
This layer of light,
This field,
It doesn't disconnect you from the things you see,
The asks of your day.
It simply allows you to engage with them from a centered place of choice,
Rather than reactivity.
Breathing in,
Breathing out.
Right here,
Right now,
Aware of this field around you.
With this living boundary in place,
You decide what deserves your immediate attention,
And what can wait.
You simply observe what is around you,
And easily recognize when to say yes,
And when a thoughtful no will serve the highest good.
You easily recognize a move toward that which is a priority,
Operating from peace and an honoring of your well-being.
Breathing in,
And breathing out.
In a work day,
Boundaries may look like setting specific times to check email,
Rather than remaining constantly available.
Creating transitions between work and personal time that honor both domains.
Consciously choosing to have right conversations,
At right moments,
With right energy,
In honor of yourself and what is right for you.
As you continue to breathe naturally,
Allow yourself to feel any relief and clarity that is being offered in knowing you have the right to establish these boundaries,
This filter of what is allowed in,
And what is not.
Far from limiting your effectiveness,
They enhance it by ensuring you bring your best,
Your most resourced self to your work.
Once more,
Breathing in,
And breathing out.
Notice any resistance that arises at the thought of setting clearer boundaries in your day.
Perhaps concerns about others' reactions,
Or even your own deeply ingrained habits of maintaining constant availability.
Acknowledge these concerns with compassion,
Knowing that any meaningful change that we desire to bring about for ourselves often first meets with resistance.
Simply continue to breathe.
Right here.
Right now.
As we prepare to close this meditation,
I invite you to identify one small boundary you might establish,
One gentle resolve you might strengthen in your life,
One small step that would support your well-being by allowing you to bring your gifts more sustainably.
When you're ready,
I invite you to gently wiggle your fingers and toes,
To take one more deep breath,
And,
If they have been closed,
To slowly open your eyes.
With compassion,
Carry any new awareness of healthy boundaries with you into the rest of your day,
Remembering that honoring your limits is not selfish.
It is essential to your lasting contribution and well-being.
Thank you for sharing this practice with me today.
I look forward to continuing this journey with you.
Blessings,
Friend,
Upon your day.
