Welcome to this guided meditation for boundaries.
My name is Diane.
In this meditation,
We will do a creative visualization to ground your energy.
Then we will practice affirmations for boundaries.
Let's begin by closing our eyes and focusing on the breath.
As you relax and observe the breath,
Notice how it naturally deepens.
Notice the muscles of your face and neck.
Allow these muscles to soften and relax.
Notice the muscles of your shoulders and arms.
Drop your shoulders and breathe down deeper into your body.
Feel your hands growing warm and tingly with the increased flow of energy.
Feel your legs growing heavy as you ground yourself with the energy of the earth.
Now I'd like you to imagine that you are sitting on the bank of a river.
It's a beautiful day with a clear blue sky.
Feel the warm sun on your shoulders.
Reach out and touch the soft green grass.
As you look around,
You see large rounded boulders and small smooth rocks lining the riverbed.
There are tall trees at the edge of the riverbank.
You notice how the roots of the trees hold the soil in place,
And the rocks give form to the river.
Without the roots and rocks,
The soil would erode,
And the riverbank would collapse,
Flooding the surrounding land.
This reminds you of the boundaries in your relationships.
Healthy boundaries give form to relationships and provide a sense of comfort and safety.
As you sit on the riverbank,
Notice how your solar plexus feels when you are relaxed and grounded.
The solar plexus is the energy center for identity and self-esteem.
It is located about three inches above the navel.
Place your hand over this area and breathe deeply into your solar plexus.
Now is a good time to practice affirmations for boundaries.
I will pause after each affirmation,
So you can repeat it in your mind.
I am a unique individual with my own body,
Thoughts,
And emotions.
I have the right to judge my own behavior.
I take responsibility for everything I do and say.
I am responsible for my own time and energy.
I only do what I choose to do.
I am free to say yes or no to other people's requests.
I only say what I choose to say.
I am in control of all the words that come out of my mouth.
I have the right to privacy.
I only answer questions that I feel are appropriate.
If someone asks me a question that I don't want to answer,
I can either remain silent or reply with a neutral response like,
Why do you ask?
I choose how I want to feel,
No matter how other people are feeling.
I may choose to empathize with others,
But I'm not obligated to do so.
I have the right to make decisions in my own way.
My decisions don't have to make sense to other people.
I have the right to change my mind.
I don't have to make excuses or justify my behavior.
I have the right to make mistakes and be responsible for them.
It's okay to say I don't know.
Admitting that I don't know is liberating.
It's okay to say I don't understand.
I am comfortable with asking for clarification.
It's okay to not care about something.
There are some things that I just don't care about.
I don't have to solve other people's problems,
And I don't have to listen to their problems unless I want to.
Other people also have the same rights as me,
And I respect their boundaries.
Now take a deep breath and relax your body.
When we first begin setting boundaries,
Other people may be uncomfortable with the change.
We need to accept other people's right to have their own feelings.
People are adaptable,
And they will get used to the new relationship dynamic over time.
You may like to take some time to relax and enjoy your own energy while your unconscious mind integrates these ideas.
I will be silent for three minutes.
Now it's time to come back from the meditation.
Take a deep breath and feel your body.
When you're ready,
Gently open your eyes,
Stretch,
And come back to the present moment.
