Welcome to today's JAM mindful break.
JAM is my personal mindfulness method that incorporates journaling,
Affirmations,
And meditation.
That is what we will do here today.
Today we will focus on boundaries.
Go ahead and grab a notebook and pen.
Get settled where you feel comfortable.
This session is inspired by the 5 Minutes to a Mindful You self-reflection journal.
It's a great tool for creating mindful moments in your day.
Let's get started.
Take a few deep breaths.
Inhale all the way into your abdomen.
Exhale,
Pushing all of the air out through your mouth.
This could feel like a sigh,
Releasing tension as you breathe.
As you deepen your sense of self through mindful reflection,
You can begin to sense where your boundaries with others are,
Both physical and emotional,
Personal and professional.
Go ahead and take a few more deep breaths.
Boundaries are essential,
But sometimes it can feel extremely difficult to know where best to set them.
We want to please others,
But know deep down that if we allow our boundaries to be trodden over,
It doesn't really work for anyone in the situation.
We are not valued or fully respected by the other,
Or even more importantly,
By ourselves.
Go ahead and close your eyes or soften your gaze in front of you.
Take another deep breath in and hold it for four counts.
Then exhale for the same number of counts.
Do this for a few moments until you find a rhythm that's comfortable for you.
Let's affirm this for ourselves.
You can say this out loud or write it down in your journal.
My boundaries are safe and healthy.
They are created for me to be the best I can be.
Let's repeat that.
My boundaries are safe and healthy.
They are created for me to be the best I can be.
Now you can let go of the awareness of your breath and shift your thoughts to your boundaries.
Are they non-existent or too firm and immovable?
Having boundaries that are too rigid can take away all spontaneity from life as we try to hold on to control.
This can limit ourselves and our capacity for connecting with others.
Think for a few moments about the boundaries that you have in your life.
Take a few more deep breaths and open your eyes.
Grab your notepad and pen.
Reflect on the idea of boundaries and what they mean to you.
As you write,
Consider where you need to be firmer or looser.
I invite you to take this with you as you continue your day.
What things do you have too many boundaries around?
What things don't have enough?
You can pause this recording and continue to write as long as you wish or come back and add more later.
When you are ready to set this aside,
Take a few more deep breaths and return to whatever awaits you today with intention and presence.
