With both hands on the heart or with both hands in your lap if that's more comfortable,
Just begin to follow the breath.
With your full awareness,
Follow the breath.
When you inhale,
You can say the word inhale in your mind.
When you exhale,
Say the word exhale.
Stay connected to this idea that you are worthy of your full attention.
You are worthy of observing your experience with love,
With care,
With your full awareness.
You matter enough for you to observe your self-breathing for the next few minutes.
Keep your hands on your heart or in your lap.
Stay connected with your breath.
Begin now.
Keep your awareness on your breath for one more minute.
And now stay connected to your heart.
And acknowledge that this heart feels so many things.
Sometimes as a human being,
I'll feel big.
Sometimes I'll feel small.
Sometimes I'll feel wise.
Sometimes I won't.
Sometimes I'll feel sure.
And sometimes I'll be unsure.
In all those situations,
I can send myself compassion.
These are boundaries for myself that I need to sense and acknowledge and create.
There are my own boundaries which I feel into and act upon.
And there are the boundaries of others which I will respect.
I deeply respect my own freedom and the freedom of others.
To all the situations in the past in which I did not build boundaries,
I send myself love.
I send love to that past situation.
Whenever I send love to anything in the past,
It feeds into my strength.
And now with your hands still on your heart,
I'm going to ask you to imagine the figure of all your healthy boundaries.
Imagine all your healthy boundaries in front of you.
See those healthy boundaries in any way it makes sense for you to imagine them.
Hear them say to you,
My dear,
We care about you.
Hear them say to you,
We are here to protect you.
We exist.
Hear those boundaries say,
Please let us protect you.
Please let us serve you.
Please let us improve your relationships.
And with a hand still on your heart,
Let your heart say,
Yes,
I am ready.
Boundaries,
You have a place.
You are welcome.
And you help me stay on the path of my soul.
The path this soul wants for me on this earth.
With a hand still on your heart,
Say,
I believe I can be loved just because I exist.
I believe that I can build a life where all the people around me are people I can trust.
I believe I deserve all respect just as I am.
My spirit,
My soul knows exactly why I'm here.
And knows the boundaries I need to build.
All my ancestors are behind me and support me as I connect to myself,
As I protect myself,
As I nurture myself.
And as I stay present to myself more deeply.
As I walk the true path of my soul on this earth.
And say no to everything else.
The entire universe is here to support me.
My home is in my feelings.
My home is in my heart.
My home is in my safe relationships.
And I will continue to build boundaries so that my body and my heart can always be at ease.
And now take a deep breath in.
Take a deep breath out through the mouth.
And just connect to your breath.
To the hand on your heart.
To that physicality.
For just a few more moments.
And now open your eyes.
Coming back.
