Good morning,
My name is Mark Rowland and I'm so glad you are here taking this time for yourself at the start of your day.
Before we begin,
Just make sure you are as comfortable as you can be.
It's okay if you're still in bed,
Sitting up,
On a chair or on a cushion.
Try to let your spine be tall but not really overly rigid and allow your shoulders to soften.
If it is safe to do so,
Gently close your eyes or if you prefer soften your gaze on a point in front of you.
Take a slow breath in through your nose and a long easy breath out through your mouth.
Today,
We will focus on your boundaries,
On the quiet steady strength inside you that knows your worth and protects your energy with kindness and with clarity.
Begin by noticing your body,
The contact points where you are supported,
Maybe the weight of your body on the chair or bed,
The feeling of your feet or legs resting.
Let yourself now really feel that support,
You do not have to hold everything on your own,
You are allowed to be held.
Bring your awareness to your breath,
There's no need to change it yet,
Just notice.
Notice the coolness of the air as you breathe in and notice the warmth as you breathe out.
With each exhale,
Imagine releasing some of the tension you may have woken up with today.
With each inhale,
Imagine drawing a steadiness and a strength.
Now gently deepen your breath,
Breathing in through the nose for a count of 4,
2,
3,
4,
Breathing out through the mouth for a count of 6,
5,
4,
3,
2,
1.
Keep breathing like this at your own pace,
In for 4,
Out for 6.
Let your exhale be like a soft release,
Sending a message to your body that you are safe.
Now bring awareness down to your feet,
Feel the soles of your feet or the place where they rest.
If it helps,
Gently wiggle your toes and then relax them again.
Imagine roots growing from the soles of your feet right down into the air.
These roots are strong,
They are flexible.
They travel down through the floor,
Through the layers of soil,
All the way down into the deep,
Steady,
Supportive ground beneath you.
Feel the support of the earth rising up through those roots,
Into your feet,
Your legs,
Your hips.
You are held by something far greater than your to-do list or the demands of the day.
Now bring your attention to the centre of your chest,
Your heart space.
And if it feels comfortable,
Rest a hand gently there.
Feel the warmth and presence of your own touch.
Notice any sensation here,
There is no right or wrong,
You may feel openness or tightness or maybe not much at all,
Whatever is here is welcome.
Imagine a gentle,
Steady light in the centre of your chest,
Nothing too bright and not overwhelming,
Just a soft glow that represents your self-respect,
Your needs,
Your truth.
This is your centre,
You get to protect it.
Begin to imagine that this gentle light in your chest expands ever so slightly,
Filling your ribcage,
Your shoulders,
Your upper back.
It continues to expand in a very calm way until there is a soft field of light around your whole body.
This field is like a bubble of calm,
It's clear and it's spacious.
Nothing heavy can stick inside without your permission,
Only what is kind,
Respectful and loving is allowed to come close.
Feel the edges of this field around you,
About an arm's length out from your body in every direction.
In front of you,
Behind you,
To your sides.
Above you and below you.
This is your boundary space,
This place where you say yes and no.
It's the place where you decide what you let in and what you gently keep out.
Sense how it feels to be inside of this field,
You might feel safer,
Clearer or simply more aware.
If there is any part of you that feels a bit unsure,
Imagine the light strengthening a little,
Becoming more defined.
You can still be kind,
Gentle and open hearted while also keeping this boundary strong and clear throughout the day.
Now,
I will offer a few affirmations,
You can repeat them silently in your mind or whisper them softly if you like,
And if any of them do not feel quite right and don't resonate,
Feel free to adjust the words so they fit you better.
Breathing gently,
Repeat,
I am allowed to take up space.
My needs and feelings matter.
It is safe for me to say no.
I can be kind and still have clear boundaries.
I choose where my energy goes today.
I do not have to fix or carry what is not mine.
Let those words soak into you like warm morning sunlight on your skin.
Notice any parts of your body that respond,
Maybe a softening in your shoulders or a fuller breath.
If someone asks for more than you have to give today,
Please remember that you can pause,
You can breathe,
You can check in with your body and your heart inside this field of light before you answer.
Both your inner yes and your inner no are worthy of respect.
Now begin to gently picture your day ahead today.
There is no need to run through every detail,
Just let one or two situations surface,
Maybe a conversation,
A work task,
A family moment or a social interaction.
See yourself in those moments,
Safe inside your boundary field,
Grounded through your feet,
Soft in your shoulders,
Breathing steadily.
Imagine yourself responding with clarity,
Saying yes when something feels right and aligned,
Saying no or not right now when something feels too much.
Notice how it feels in your body to give yourself this permission.
If you tend to over give or say yes quickly,
Picture yourself just taking a breath first.
You might want to say something like,
I will think about it and let you know.
Feel the space that creates inside.
You are not rushed,
You are allowed to take your time.
Trust that you can move through the day with an open heart and strong boundaries,
Both can exist together.
Now begin to bring your attention back to your breath,
Feeling the natural rhythm in and out,
Noticing once again the support beneath you.
Take a deeper inhale now and sigh it out through the mouth.
Gently bring some small movement into your fingers and toes,
Maybe roll your shoulders or slowly turn your head from side to side.
If you had a hand on your heart,
You can leave it there for a moment longer and silently choose a simple intention for the coming day ahead.
It might be,
I stay in my centre or I listen to my needs or any words that feel right for you.
When you are ready,
Begin to gently blink your eyes open,
Letting in the light of your space and take a moment to notice how you feel now compared to when we began.
Carry this sense of grounded clarity with you as you move into the rest of your day,
Remembering your energy is precious and you are allowed to protect it.
Thank you so much for taking this time to sit with me this morning.
Have a beautiful rest of your day.
Go in peace.
Namaste.
