Discovering Healthy Boundaries

It can be difficult to determine where our healthy boundaries exist. This meditation gets you into your body, and guides you to listen to your sensations in a whole new way - so you can hear the messages it's trying to convey. In this meditation, we will explore what your 'no' and 'yes' feel like in your body, and what in your current life feels like a 'no' and a 'yes.' This is the starting point for discovering healthy boundaries, so we can experience true freedom, and authentic love.

Transcript

Welcome to this meditation to discover and set healthy boundaries for yourself.

I invite you to find a comfortable position whether that's seated or lying down.

When you get maximally comfortable you can begin to close your eyes if that's comfortable for you and bring your awareness to your breath.

Not trying to shift or change your breath in this moment but just simply noticing how it's flowing naturally in and out of your body right here and right now with a sense of curious compassion and trying to not judge yourself for the experience that you're having right now.

Beginning to become aware of the surface upon which you're sitting.

Feeling the exact place where your body meets the surface underneath you.

Feeling yourself being 100% supported in this moment without you needing to ask for this support and without you needing to prove yourself in any way.

This support is simply automatically here for you.

Seeing if you're able to melt into this support and security.

Noticing how easy it is for you to trust that you are supported and secure.

You can begin to increase the connection here by seeing and feeling that there is a whole entire system of roots growing from the base of your spine.

Maybe you can see and feel yourself as this wise old oak tree and these roots can be growing from the base of your spine or from the bottoms of your feet or both.

And you can see and feel these roots growing deeper and wider and thicker and more intertwined and more stable and more secure as they reach deeper and deeper and deeper into the very center of the earth.

Until they finally reach the center,

This source of support and they begin to wrap around and around and around and around until you feel like you are truly anchored safe and secure right here and right now.

As if gravity gets a little bit heavier and you truly arrive.

And as you breathe in feeling that sense of loving kind compassion for the exact experience you're having in this moment.

Beginning to notice as the breath fills you up with this loving rejuvenation where all of your edges are.

The edges of your skin where they meet the air.

All of the edges that surround your whole body.

This boundary of protection between your insides and the outside world.

Becoming aware of exactly how you feel in your skin within your edges.

Noticing how your edges feel.

Becoming very aware of how much physical space you are taking up in this moment.

The exact u-shaped boundary that your body provides.

Noticing how you feel within these edges within this natural boundary.

Do you feel comfortable that you're taking up this much space exactly?

Do you wish that you took up less space or more space?

Just noticing with a sense of curiosity.

Feeling the rise and fall of your belly as your breath continues to flow naturally.

And beginning to expand your awareness to your energetic boundaries.

Noticing how far outside of your body's edges do you feel that your energetic edges go.

How long do you think it would be before someone would notice that you've entered the room?

Or how close would you have to be standing next to somebody before they would notice that you're there?

How big does your energetic space feel like it is in this moment?

Just noticing.

Feeling the rise and fall of your belly.

Feeling the safety of this moment.

And tuning into the place within you where you feel the most confident.

Perhaps you can bring to mind a recent time where you felt very confident.

Notice how your posture shifts.

Notice how your breath is affected.

Notice where exactly in your body you feel that this confidence lives.

And what does it feel like?

Noticing how much space it takes up.

How heavy is it?

What color?

What's the texture of your confidence?

Taking note.

And then bringing to mind a time recently where you felt insecure.

Notice how your posture shifts.

Notice how your breath is as you think of this moment.

Noticing where in your body you feel that your insecurity lives.

How much space does it take up?

How heavy or light is it?

What's the texture?

What color is it?

And perhaps you can bring to mind the first time in your life that you ever remember feeling this sensation in your body.

Just trusting that whatever pops up in your mind is perfect.

Begin shifting your awareness into the center of your chest.

Into that heart which is always beating faithfully keeping you alive every moment of this life.

This place within you that holds all of the answers.

Perhaps you can feel the beating in your chest.

Perhaps you can even hear it.

Noticing how your posture shifts when you tune in here.

Notice how your breath is flowing.

Notice what sensations are arising.

Perhaps a growing warmth or tingling.

Just noticing.

And noticing how you feel yes in your body.

If you were to think yes in your mind where do you feel that in your body?

Just noticing.

And if you were to say no in your mind and feel the truth of that no where would you feel that in your body?

Feeling the rise and fall of your belly.

Noticing how your breath is flowing now in this moment.

And as you take your next inhale beginning to feel as though there is a bubble of protection around your body.

And you know that this bubble will protect you from anything that will harm you.

But anything that's meant to lift you up can still come through.

And you realize that you can fill up this bubble with exactly what you need in order to rejuvenate yourself,

In order to recharge,

In order to tune back in with whatever it is that you need.

You can simply breathe in deeply and from those roots from the center of the earth will flow the exact color of shimmering light that you need to fill up your protective bubble with.

So allowing your breath to increase in length feeling your belly expanding as you breathe in that exact color that you want to have filling up your bubble.

And as you exhale you can let go of whatever resistance there is.

Whatever stands in your way of creating this healthy boundary between you and the outside world.

You can just simply let it go and flow effortlessly down your spine going down into your roots where it can be recycled into fertilizer for your future growth.

So feeling yourself inside of this bubble feeling exactly how big this bubble is how tall and how wide.

Noticing exactly how you feel inside of it knowing that you're protected and that you're filling yourself up with all the nutrients that you need inside.

You are protecting yourself with this loving boundary.

Continuing to fill it up with the exact color of loving light that you want to be surrounded by.

Feeling the safety and protection that you're putting in place for yourself right now.

Knowing with just one thought you can put this bubble around you and exist within it whenever you want.

And feeling that there is a giant golden sun rising up behind your back coming up overhead and it's just the most brilliant golden sun that you've ever experienced in your life.

And each one of your 50 trillion cells is opening up gratefully to accept these loving sunshine rays that are coming in through your bubble of protection because they mean to lift you up and nourish you.

You feel your body your mind your spirit and your bubble all being boosted with love confidence nurturing as you breathe in and accept all of this tender loving kindness that you're showering yourself with.

And tuning back into your body and noticing from this place within your bubble with this sun shining down on you knowing that all is well what does your yes feel like in your body.

When you say yes and you mean it in your mind how does that feel in your body and where do you feel it.

How does your breath feel how does your posture feel.

And how about your no when you say no and you mean it where do you feel that in your body.

How does your posture shift how does your breath shift.

And bringing to mind what is a wholehearted yes for you in this moment.

What is something in your life that you are an absolute yes for.

And when you bring it to mind notice exactly how your posture is how your breath is how you feel where you feel it in your body.

And then bring to mind in your life right now what is a complete no.

What pops up for you that feels like a no.

Noticing how your breath shifts as you bring this thing to mind.

Notice how your posture is notice how your breath is flowing.

Just noting down all of this data that will help you as you determine what to say yes and no to in your future.

How you want to set boundaries to lovingly take care of yourself.

And so the question remains how do you want to rewrite your story moving forward.

Perhaps this meditation gave you some insight as to what is a no in your life and what's a yes and maybe some things need to be shifted accordingly.

It's so wonderful to have that clarity that's really the first step.

I invite you to journal about this after this experience.

Journal about what your no felt like and what your yes felt like.

Journal about what's a no for you right now and what's a yes for you right now.

And just notice what happens moving forward knowing that you have your bubble of protection.

Knowing that you are always supported whether or not you remember it but you can always choose to remember it.

And as you're ready you can begin to gently wiggle your fingers and your toes.

Bringing some movement into your body thanking this beautiful body of yours for protecting you and sending you all of these messages which you can receive at any moment to help you make decisions.

Thanking this body from for protecting you for keeping you alive so you can experience this beautiful life.

I'll ring a bell now and when you can no longer hear the sound you can gently start to open your eyes and go about your day from a place of loving nourishment.

Thank you for joining me.

You

Reviews

Lovely tree visualization with all the twists I felt anchored and strong knowing within it is ok to say no without coming up with a reason. 🙏😍🌷

This brought me peace and allowed me to slow down and express gratitude for the Earth supporting me. I feel rooted in myself and confident in what a yes and no feels like to me. I feel empowered and grateful for this life.

Very powerful visualization. Namaste 🙏

Lovely and calm and so healing 💕