Hey there,
Welcome to your practice.
My name is Violetta,
And today I'll be guiding you through a visualization that explores energetic boundaries.
This is an experiential practice that will support you to reconnect with a felt sense of how boundaries and spaciousness feel within your body and your mind.
Use this practice to create some internal separation between the busyness of life,
Any stress that you may be experiencing,
So that you can feel clearly and see clearly how much space you actually need to be able to meet your needs and feel internally balanced and clear.
I invite you now to settle into your seat and feel the surface beneath you,
Feeling the weight of your body on whatever surface you're sitting or laying on,
And beginning to deepen the breath to anchor into the present moment and into this practice,
Noticing the quality of your breath now and how it moves in the body.
Maybe you notice that there's some tension attached to the breath,
Or maybe this may be the first time during the day that you become aware of breathing.
Whatever you notice,
Invite the breath to simply fill up the body and exhale and get slowly,
Filling up deeply from the bottom of the belly,
Breathing into the chest,
Into the neck,
Into the face,
And exhaling to a count of one,
Two,
Three,
Four,
Emptying the lungs completely and breathing into a count of one,
Two,
Three,
Four,
And exhaling to a count of one,
Two,
Three,
Four.
Inhaling and exhaling to a count that feels comfortable and safe for you right now.
You may want to elongate the holds or shorten them,
Noticing what the body needs and what feels good in this moment right now without judging it,
Following the breath from the bottom of the belly and noticing the response within the physical body as you inhale to the chest,
To the neck,
To the face,
And now to the crown of the head and releasing slowly and completely,
Releasing the count of your breathing now and simply noticing if there are any changes in the physical body or the mind,
Scanning the body from the head to the toes very slowly and gently and noticing if there are any tension points and if you do notice any tension,
Maybe in the throat,
In the chest,
Somewhere in the abdomen,
The legs,
Shifting your awareness to these parts that feel a bit wobbly and inhaling completely into them and releasing the breath completely.
Taking a moment to scan the body from the head to the toes and breathing into any space that feels like it needs some attention,
That feels some stagnation and using the breath to simply notice and breathe into these spaces with no agenda and seeing if anything changes,
Anything shifts,
Releasing the breath completely now.
And resuming a natural and effortless breath,
Allowing yourself to take up a little bit more space in this moment,
Maybe making adjustments to your shoulders,
To your seat,
Seeing if there is anything else you need right now to be just a little bit more comfortable,
A little bit more settled and even pausing the audio to do that,
Continuing a natural and effortless breath and taking up some more space energetically,
Noticing how much space you're needing in this moment and how it feels to let go into the space and take up more of it.
Now,
In your mind's eye,
I invite you to visualize yourself standing with a rope in your hand and with this rope,
You are going to create a boundary.
This is your boundary.
Begin by placing the rope on the floor in the shape of a circle,
A ring and noticing the rope transmute into a white light,
Noticing how big the ring needs to be to feel settled inside and taking a moment to make any adjustments that are needed,
Widening the circle or even making it a touch smaller,
Noticing how much space is needed right now for you to feel completely at ease sitting inside of this ring that illuminates a white healing light,
A white energetic boundary.
Once you've placed the ring on the ground,
And adjusted the size to one that feels right for right now,
I invite you to sit in the middle of the ring that you've created and take a moment to feel into the spaciousness of this boundary,
Noticing how much space you need right now to be able to release any tension in the breath completely,
To release and unwind the shoulders,
To take up more space energetically,
Freely,
Knowing that in this space with this boundary,
Nothing can penetrate it,
No one needs your attention right in this boundary and any stresses of the mind,
Responsibilities,
To-dos can be placed outside of this boundary just for a few moments longer and simply noticing how it feels to reclaim this space,
How it feels for the physical mind,
The body to be here right now,
Knowing that nothing can come into your space without your permission.
As you sit in the middle of this ring of white light,
Allow any images or words to come to mind to this next question,
What do I need more of right now?
What do I need more of right now?
And simply holding the answer in your awareness,
Simply becoming aware of it and any messages that may be coming up from within,
Taking a few more moments to breathe into the spaciousness of this energetic boundary,
Knowing that you can come back here anytime to recreate it,
Sit in the middle of it and take a moment to breathe,
Take a moment for yourself.
Now releasing this visualization and allowing it to float away,
Allowing it to float away as you remain seated and beginning to deepen your breath slowly and connecting with the feeling of spaciousness that still remains,
Inviting some movement into the toes and into the fingers and coming back into the room when you are ready.
This is a powerful experiential practice that you can even strengthen by taking a rope or a yarn and making a physical boundary on the ground,
A physical circle and physically sitting in it and replaying this audio.
Seeing the boundary around you in real life is a powerful exercise to notice how much space we're needing in every given moment to be able to completely exhale and feel the boundaries of our own body,
Of our own self beyond the stress,
Beyond the responsibilities,
Beyond the to-dos because you are worthy of feeling completely at ease.
You are worthy of noticing what your needs are and taking one small action to fulfilling them.
Thank you for practicing with me today.
