Healthy Emotional Boundaries Meditation

Are you in a place in your recovery journey where you are learning to create emotional boundaries? This meditation promotes healthy emotional boundaries in relationships and regulates difficult emotions using an evidence-based dialectical behavioural therapeutic approach.

Music and meditation by Counsellor and Psychoeducator Teneshia Samuel.

Transcript

Thank you for listening,

And thank yourself for being here.

I'm Tanisha,

A counselor,

Psychoeducator,

And meditation teacher.

I'm here to provide you with mind-body tools to support you in your journey of recovery,

Mental and emotional healing.

Are you in a place in your journey where you are learning to create some emotional boundaries?

A sense of separateness between yourself and others?

Are you a sensitive person who tends to take things to heart and personally?

Perhaps you're in a social or a relationship transition and you're regaining your independence,

Forging a new identity,

Learning the meaning of self-love?

Maybe you need to create some emotional distance between yourself and a loved one who is having a detrimental effect on your peace and your development.

Especially if the pattern of your relational attachment style tends to be on the insecure side which displays itself as low self-esteem and low self-worth,

This is a meditation practice especially for you.

Using the body,

Using the breath and repeated thought prompts,

This meditation will affirm you in your individual,

Indivisible,

And irreplaceable self.

You'll end feeling emotionally regulated,

Safe,

Protected,

And self-sufficient having embodied the emotional boundary.

So I've got my guitar with me today here to help guide you along in this experience.

If this guided meditation is of benefit to you,

Your feedback would be greatly appreciated.

Leave a review and a message to let me know how this has helped you.

And if you're in a position to do so,

Consider leaving a donation to support me while I'm on a mission of building a global community that is dedicated to recovery,

Self-inquiry,

And the conscious making of meaning.

Without further ado,

Make yourself comfortable in your seat and let's begin.

Leaning up tall and straight.

Leaning up against the spine.

Shoulders are relaxed.

Hands are in the lap.

Close the eyes and withdraw your attention from the world around you.

See,

Sense,

Feel,

Taste,

Touch internally.

Begin to lengthen and deepen the breath.

Note the rising and falling of the abdomen.

Using your breath,

Take up residence within your body.

Come into your body with your breath.

See and feel the body filling with breath.

Inhale deeply through the feet.

Up the legs.

Up the spine to the top of the head.

Exhale completely through the top of the head.

Inhale from the top of the head down the spine,

Down the legs to the ankles.

Exhale through the feet.

Inhale deeply through the feet.

Up the legs.

Up the spine to the top of the head.

Exhale completely through the top of the head.

Inhale from the top of the head.

Down the spine,

Down the legs to the ankles.

Exhale through the feet.

Keep the breath long and deep.

With your breath as your guide and protector,

Enter the space between the rational mind and the emotional mind.

Allow your wise mind to emerge.

In the space of the wise mind,

There is no judgment,

No blame,

No shame.

In this place of wise mind,

Your highest potential is born.

In the wise mind,

We nurture the distinction of the self,

The separate self,

The individual,

The indivisible self,

Your truth.

Remaining seated with the eyes closed,

Place the right hand over the heart.

Breathe in deeply into the heart and become consciously aware of this action.

Raise the left arm with the palm facing forward as if to signal stop.

Hold this position for as long as you are comfortable throughout this exercise.

If the left arm gets tired,

Be gentle with yourself,

Pull the arm in closer to the chest,

Keeping the palm facing forward.

Right hand on the heart,

Left arm extended and palm facing forward,

Keeping the posture tall and straight.

A spine of steel,

A heart of gold beaming from within you.

Inhale deeply through the right hand on the heart,

Expand the chest,

Expand the rib cage,

Expand the belly,

Exhale completely through the left arm,

Out the left palm.

Once more,

Inhale deeply through the right hand on the heart,

Breathe into yourself,

Exhale through the left arm and the left palm.

Continue at your own pace,

Inhaling through the right hand over the heart,

Calling in all of your energy,

All of your strengths,

All of your gifts,

All of your talents,

Expand at the chest and belly.

Exhale through the left arm and the left palm,

All of the energies,

Dreams,

Goals,

Ideas and influences that do not belong to you.

Inhale through the right hand on the heart,

Your wise mind expands,

Lovingly holding your emotions,

Shielding your highest good.

Exhale through the left arm and the left palm,

All bonds,

Ties,

Obligations and attachments that drain you of your energy.

Continue inhaling right,

Exhaling left.

On the next inhale,

Mentally say to yourself,

I am me.

When you exhale,

Mentally say to yourself,

You are you.

Inhale deeply right hand over the heart,

I am me.

Exhale through the left arm,

Left palm,

You are you.

Continue at your own pace,

With your breath,

Call back to you all energy,

All love and focus.

Push away all external influences that do not nurture your highest good.

Ensure that the breath is long and deep,

Draw out the words with your breath,

I am me.

Inhale through the right hand over the heart,

You are you.

Exhale completely through the left arm,

Out the left palm.

If the left arm tires,

Gently bend the elbow and pull the arm in closer to the chest,

Keeping the left palm facing forward.

Inhale,

Right hand,

I am me.

Exhale,

Left arm,

Left palm,

You are you.

Inhale deeply,

Hold,

Hold the breath,

Relax the arm down,

Place the hands in the lap,

Hold the breath,

Hold.

When you can no longer hold the breath,

Exhale powerfully through the mouth like a cannonball.

One more time,

Inhale deeply,

Hold the breath,

Hold,

Hold,

Hold,

Hold,

Hold the breath.

Forcefully let it go through the mouth like a cannonball.

One final time,

Inhale deeply,

Hold the breath,

Hold,

Hold,

Hold the breath,

Hold.

And let it go through the mouth powerfully.

Nicely done.

Place the left hand over the heart,

Extend the right arm in front,

With the right palm facing forward,

Halting all external influences.

Inhale deeply through the left hand over the heart.

Exhale completely through the right arm extended out in front,

Through the right palm.

Just like before,

Inhaling through the hand over the heart,

Exhaling,

Pushing out all the air through the extended arm,

Through the forward facing palm.

Expand with each inhale.

Release with each exhale.

On your next inhale,

Add the mental words,

I am me,

Through the left hand over the heart.

Exhale through the right arm,

Right palm.

Continuing at your own pace,

Inhaling deeply through the left hand over the heart.

Exhale completely through the right arm extended out in front,

Through the right palm.

Inhale through the heart.

Inhale through the palm.

Inhale I am me.

Exhale you are you.

Inhaling,

Calling in all your energies,

All your strengths,

All your gifts,

I am me.

Calling all forces that do not belong to you,

All influences.

You are you.

Inhaling into your truest self.

Exhaling the influence that does not belong to your highest good.

Calling I am me.

Exhaling you are you.

Inhale deeply,

Hold,

Hold the breath.

Relax the arms down.

Place the hands in the lap,

Hold the breath,

Hold.

When you can no longer hold the breath,

Exhale powerfully through the mouth.

One more time,

Inhale deeply,

Hold the breath.

Hold,

Hold,

Hold,

Hold.

Forcefully let the breath out like a cannonball.

One more time,

Inhale,

Hold the breath.

Hold,

Hold,

Hold,

Hold.

And let it go forcefully through the mouth.

Nicely done.

You've reached the end of this exercise.

Continue breathing long and deep until you hear the sound of the bell.

Thank you.

Reviews

What a beautiful meditation to have experienced, so much gratitude.

So helpful for creating space between myself and others in healthy boundaries. Thank you.

I Am grateful for this meditation 🧘🏽‍♀️ today. I Am grateful for YOU for creating it!🙏🏾💕🙏🏾

Superb! It really struck a chord and helped to shift some stuckness. Thank you so much. With love, light and gratitude 🙏❤️

Thank you.

Very healing and self regulating. Thankyou. Super creative and grounding too. I enjoyed embodying this practice and allowing my natural breathe to take me on a journey. I highly recommend this meditation teacher and counsellor to anyone who us open to healing themself first and foremost. Thankyou.

V good. I will keep the mantra « i am me, you are you » close to my heart today. Thank you. 💛

Perfect combination of gentle sound, mantra & action to feel empowered. Exactly what I needed. Thank you

Powerful. Thank you so much 🙏 💕