Hi there,
Welcome to the Embodied Boundaries exercise.
Take a few moments here in the beginning to start settling into your body in a comfortable yet still alert seated position.
Take your time making any movements or shifts you might need to feel comfortable and still present in this seated position.
If it feels okay,
I'll invite you to close your eyes down.
But if you notice you're having to hold your eyes shut or it doesn't feel right today to close your eyes,
Just let them open and hold a soft downward gaze.
Next begin to tune into your breath.
Just noticing your breath's quality,
Observing it as it rises and falls.
As you notice your breath,
You may automatically respond to your body's needs by slowing or quickening your breath,
Deepening your breath.
I invite you to find a pace that feels right with your breath for wherever you are in this moment.
Not forcing anything,
Letting the breath flow through your body.
As you breathe,
I invite you to bring to mind someone or something that feels somewhat distressing to you.
Do your best to choose something that feels manageable but still a little distressing.
Maybe it's a person who stirs up emotional reactions or insecurities in you.
A boss,
A coworker,
A friend,
A family member,
A significant other.
Or maybe it's not a person,
Maybe it's a situation that's been bothering you.
Maybe it's a work deadline,
Upcoming travel.
Whatever it is that your mind brings you,
Take a moment to really focus your attention on this person or this situation.
Really focus on it.
As you're focusing on this person or situation,
Notice what happens in your body.
Are you tensing,
Rigid?
Did your breathing change?
Do you notice any tingling,
Trembling,
Heat or warmth?
Did your posture straighten,
Lean forward,
Move back?
No,
Whatever you're noticing is okay.
And is your body's way of telling you that you might need a boundary?
So now I want to invite you to consider what your body is telling you about what you might need in this situation or with this person.
Do you need more closeness or connection?
How about more distance or space?
What about containment?
As you decide what level of closeness or distance you need,
Notice what happens in your body.
Next,
I invite you to imagine that you can create a boundary surrounding both of you,
That other person or you in that situation.
And that boundary you create that surrounds both of you is the right amount of closeness or distance or containment.
Let your mind go.
See what it brings you in terms of a boundary.
Maybe it's an object like a string or a wall or a hula hoop,
Or perhaps it's more of a force field or energetic barrier.
Let your body and imagination lead the way to help you find what kind of boundaries feel best with this person or this situation.
Use cues from your body to land on the right level of closeness or distance with this boundary that you just created.
And now I'll invite you to take a moment to focus solely on this boundary you just created.
And at the same time,
Attune to how you feel in your body as you focus on that boundary.
Now imagine if your boundary could say something to that person or that situation,
What would it be?
Just listen and sense and feel.
And if your boundary could say something to you,
What might that be?
Just listen and sense and feel.
Notice what happens in your body as you consider these messages.
Do your best to stay present with whatever comes to you and hold on to this sensation for a few moments.
And whenever you're ready,
Which doesn't have to be right now,
So wait until your body signals that you're ready.
Begin widening your focus.
Listen to the sounds around you.
Invite small movements back into your body,
Like wiggling your fingers and toes,
Rolling your shoulders or your neck.
Eventually blinking your eyes open,
Looking around your space and giving your system some time to reorient and connect back out to the world around you.
And this completes the embodied boundaries exercise.
If it makes sense and you have the time,
Take a few minutes to journal about what you noticed and thank yourself.
Relate to yourself with gratitude for showing up and being open to trying something new today.
Thank you.
