Find a comfortable place to sit or lie down,
Settling into your body for the next 10 minutes.
Be physically comfortable and warm enough and close out the external world in a little while.
We start with a full body relaxation.
Use the spotlight of your attention to gently scan and relax your body.
Starting from the top of your head,
Down your facial muscles,
Neck,
Ears,
Nose,
Muscles around your mouth.
Lower your shoulders and any tension you might feel in your back,
Along your spine,
All the way to your buttocks.
Relax your arms,
Legs,
Hands and feet and release any tightness you might feel in your chest,
Stomach,
Hips or groin areas.
In your gentle and mindful scanning,
Include your internal organs.
Release any discomfort,
Tension,
And rest in the present moment,
Which is your true home.
We will focus on establishing and strengthening healthy boundaries in order to live a life in harmony with our inner needs and outer environment and we will use the power of visualization and repeating affirmations.
We start to shift how we relate to boundaries,
Asserting our preferences,
Desires,
Limits and deal-breakers with ease and grace.
Next,
Bring to mind a person that you have a difficulty with in terms of setting your boundaries or expressing your needs and desires.
Visualize your body language,
How close or far you are standing,
How you express emotions with your face,
Hands and posture.
Observe your inner state.
How does it feel to honestly express what you need from this person in a clear and respectful way?
If you say yes when you want to say no,
It creates suffering that is unnecessary.
Maybe you feel a bit anxious at first,
Your palms sweaty,
Your throat dry.
Don't worry and don't be discouraged.
Don't worry and don't be discouraged.
Here you can safely practice and create your confidence,
What you can say no if you feel no or whatever else is your truth.
You have the right to be seen,
To be heard,
To be accepted unapologetically for who you are and what you want in life.
People will accept and respect you if you can tell them clearly who you are by stating what you want and what you don't want.
If they do not accept it,
They are not worthy of your time and energy.
You do not need anybody else's approval to be worthy and valid.
You are unique,
Amazing and whole as you are.
Now you can practice the courage it takes to show it to the world and gain confidence in doing it.
The more confidence you have in setting your boundaries,
The easier and happier your life will become just by giving yourself permission to be yourself.
Continue breathing in and out deeply,
Stay grounded in the present moment while you are experiencing how it feels to be honest and unafraid to be yourself towards others.
This is when you let others know how you really are and who you really are and let them love you for it.
In the last few minutes of the meditation,
You can repeat the following affirmations to practice healthy boundary setting and self-confidence.
I assert my thoughts,
Preferences and boundaries with ease and grace.
I assert my thoughts,
Preferences and boundaries with ease and grace.
I have the right to ask for what I want and need without having to feel ashamed or afraid.
I have the right to ask for what I want and need without having to feel ashamed or afraid.
I can safely and fully show who I am.
I can safely and fully show who I am.
It's not my job or responsibility to change other people's mind about me.
It's not my job or responsibility to change other people's mind about me.
I am whole and worthy without other's approval.
I am whole and worthy without the other's approval.
I am whole and worthy without the other's approval.
As we finish the meditation now,
You can start gently moving your fingers and toes,
Step your neck,
Arms and your whole body and allow this feeling of energy and confidence to carry you forward in the next moments of your day and life.
