Boundaries Meditation

I’d like to invite you to visualize a strong, protective barrier around you. This barrier is flexible, yet unbreakable. It represents your boundaries. This barrier keeps out any negativity, demands, or expectations that do not serve you, while allowing love, kindness, and support to come in.

Transcript

Hello,

I'm Diana.

I would like to welcome you to this boundary strengthening meditation.

Begin by finding a place where you can be alone for the duration of this meditation.

A place where you can put your device down and have some earphones in or on.

A place where you can sit comfortably with your back supported and your feet flat on the floor,

Shoulder-width apart.

Or you can decide to put your feet up when you so desire.

Allow your hands to rest comfortably,

Maybe they will rest in your lap or on your belly or your thighs,

Whatever is most comfortable for you.

When you prefer to do so,

You can also choose to lay down,

But ideally in a place where you do not normally sleep,

So that you can stay awake for the duration of the meditation.

Make sure that you stay warm during this meditation,

Maybe use a blanket to cover yourself when that's needed.

Please relax as much as you can and let my voice guide you through this meditation.

Gently close your eyes and start relaxing and noticing the present moment that you're experiencing right now.

Feel your body,

Be aware of your thoughts and notice your breath.

Start paying attention to your breath.

Continue to breathe in and out at a pace that feels comfortable to you.

Feel the cold air coming into your nose when you breathe in,

And the warm air leaving your nose when you breathe out.

Relax your muscles as best as you can,

With every single breath in and every single breath out.

Focus on relaxing and welcome the feelings of relaxation as you feel them happening.

As you continue to breathe,

Your body will continue to relax more and more.

During our time together,

And when thoughts wander off,

Ideas or memories come up during our time together,

That's perfectly okay.

Be thankful for the thought.

The thought came up for a reason.

It is trying to come in as a gift.

Feel grateful for it.

Just go and gently bring your attention back and focus on your breathing.

Acknowledge that it happened,

Accept that that is what sometimes happens.

Invite your mind to be present and be here.

Invite your mind to receive.

To receive more peace,

To receive more happiness,

To receive more clarity,

And to receive more joy.

Bring yourself back to concentrating on your breath and breathing in and breathing out.

Each time you practice,

You'll pull yourself closer to just being able to focus on your meditation and on your breath.

Take a deep breath in through your nose.

Inhale.

Feel the air at the back of your throat going down into your lungs.

Hold your breath.

As you release and let the breath out,

Feel it coming up from your lungs,

At the back of your throat,

Going through your mouth as you let go.

Take another deep breath in through your nose.

Feel the cold air going in through your nose and feel how your chest expands.

Hold your breath.

And when you're ready,

Let your breath go.

Exhale.

Feel the warm air going out of your mouth and feel how your chest contracts.

Take in three more deep breaths and exhale at your own pace.

As you continue to breathe,

Notice your body.

Notice any sensations that you feel in your body.

In case you notice any discomfort,

Tightness,

Or tension,

Focus on that area of your body and focus on the flow of your breath.

Focus on the movement of that part of your body with the flow of your breath and help the area become more relaxed and more peaceful.

Say in your mind or out loud,

I let go.

I let the sensations move.

I choose to feel relaxed and peaceful.

Take a few more deep breaths as you let your body settle into this relaxed and peaceful feeling.

Notice where in your body you feel relaxation,

Peacefulness,

And happiness.

I invite you to bring your attention to your thoughts and emotions.

Consider the areas of your life where you might feel overwhelmed,

Drained,

Or uncomfortable.

These feelings may indicate where your boundaries need attention or strengthening.

As you continue to breathe deeply,

Allow yourself to acknowledge these feelings without judgment,

Only discernment.

Simply observe them and notice where in your life you may need to set clearer boundaries.

Remember,

It is okay to say no,

To ask for space and to protect your energy.

You are not responsible for others' feelings or expectations.

I'd like to invite you to visualize a strong protective barrier around you.

This bearing is flexible yet unbreakable.

It represents your boundaries.

This barrier keeps out any negativity,

Demands,

Or expectations that do not serve you while allowing love,

Kindness,

And support to come in.

Visualize this barrier as a shield of light surrounding you completely.

You can adjust it as needed,

Making it larger when you need more space,

Or bringing it closer when you want more intimacy.

This shield is your personal boundary,

And you have complete control over it.

As you breathe in,

This protective barrier is growing stronger and more defined.

As you breathe out,

Release any guilt or fear associated with setting boundaries.

You have the right to protect your space,

Your energy,

And your well-being.

Now,

Silently or out loud,

Repeat the following affirmations.

My boundaries are clear,

Strong,

And respected.

I have the right to say no without feeling guilty.

I protect my energy by setting and maintaining healthy boundaries.

I trust myself to know what is best for me.

I honor my needs and communicate them with confidence.

Feel the power of these affirmations as they resonate within you,

Reinforcing your ability to set and protect your boundaries.

Now,

I'd like to invite you to imagine that you're in a place where you feel completely safe and empowered.

This could be a real place you know and love,

Or an imagined sanctuary.

Picture every detail of this place,

The colors,

The sounds,

The smells,

And the overall atmosphere.

In this place,

You see your protective barrier shining brightly around you.

No negativity or unwanted energy can penetrate it.

Here,

You feel completely at peace,

Knowing that you are in control of your boundaries.

You are safe,

Secure,

And empowered.

Visualize yourself interacting with others from within this space.

See yourself confidently expressing your needs and setting limits when necessary.

Notice how people respond with respect and understanding.

You deserve to be treated with kindness and dignity,

And your boundaries help ensure that.

When you feel ready,

Start to gently come back to the here and now.

Come back into the room,

Into your body,

Into your consciousness,

Your awareness,

And into your mind.

Take your space into this world.

As you are coming back into the present moment,

Let yourself explore and say yes to the emotions that will continue to amplify.

Emotions of joy,

Peace,

And of relaxation during the rest of your day and the time to come.

Know that you can decide to continue to feel this way.

Take a deep breath and let go when you're ready.

While keeping your eyes closed,

Notice the sounds around you.

Notice how your body feels.

Feel the surface you are sitting or lying on under your body.

Feel the surface your feet are on.

Feel your clothing on your body.

Move your fingers a little.

Wiggle your toes a little.

Gently circle your shoulders.

Gently move your head from side to side,

And become more and more massive.

Welcome joy,

Peace,

And comfort to continue being with you on your path today and in the time to come.

Take a deep breath and let go when you're ready.

When you're ready,

Gently open your eyes.

We're coming back to the present moment.

Stay seated for a bit more time.

Look around the room and notice a few things around you.

When you feel ready to do so,

You can sit up.

You can stand up and return to going about your day.

Know that all the good that was experienced will continue for the rest of the day and the time to come.