Welcome to this embodiment practice on boundaries,
Adapted by Dr.
Scott Lyons.
I invite you now to close your eyes and find a seat,
A place of comfort.
Take a few breaths into that sense of comfort.
Begin to bring your attention into that comfort that you are creating or have created.
And extend your attention into the places of how can you make your body even more comfortable in this moment.
Bringing your attention towards that sense of ease and comfort in and around you.
And now I invite you to bring your awareness to where your body is in contact with the supporting surface.
And also an invitation as you are meeting these supporting surfaces to begin to meet your inner felt sense.
That inner primal language,
Inner voice,
Inner being.
In whatever way that shows up for you.
Words,
Sound,
Image,
Sensation.
An invitation to welcome that felt sense to this practice now.
Welcome any needs or desires or impulses that come in with that invitation of contacting your felt sense.
And from that invitation,
Just coming back out into that sense of where you are supported.
Where you are supported by the floor or the chair.
Where that support gives you a sense of anchoring or ground.
And it's as if the supporting surface comes up and meets you.
It's like it says,
I got you.
I got you.
Whatever it is you are resting on.
The chair,
The ground,
The earth.
It says,
I got you.
I receive you.
And begin to notice how much you can allow yourself to be received.
Can you give permission to yourself to be received from that supportive surface?
Maybe it's your breath that can be received.
The weight of your body.
The weight of your bones and muscles.
You might even extend out and include the support of the space around you.
This space that supports and holds us as well.
And in this space,
We're going to imagine a bubble or egg that surrounds us.
And if it's available to you,
You might even extend your hands out into the space as if your hands could begin to map or trace or touch that bubble,
That egg.
And just letting your hands map,
Trace this bubble,
This egg.
Tracing it through the front of your space.
As if your hands were coloring in this egg,
This bubble with whatever color you desire.
Or just simply tracing and mapping this bubble into the space to your side.
Allowing your arms to rest from time to time.
But tracing this bubble with your hands.
This egg that goes to your front,
Your sides,
Above and below you,
And behind you.
As you map or trace,
As you make contact with your hands,
The edges of this bubble that surrounds you.
And take another few breaths to keep tracing,
To keep mapping all the edges,
Or even coloring in this egg around you.
Now finding a pause,
A stillness.
You can rest your hands again down to your lap.
And in this pause,
This stillness,
Just feel into this sense of this bubble,
This egg,
That surrounds all of you in this three dimensional way.
Above and below.
To the front of you and the back.
And to both sides around you.
And in a moment,
I'll ask you to extend your arms out again and connect to where it feels the strongest,
Or the most clear,
Or the most supported in this bubble.
If there was one point where this bubble,
This egg,
Feels strong,
Clear,
Supportive.
You can go ahead and do that now.
And as you feel into this clarity,
Strength,
And support in your bubble,
Notice how you respond in your body,
Your breath,
Your muscles,
Your felt sense in making contact with this place of strength and clarity.
Intactness in this egg.
And noticing how the rest of the egg or bubble responds as you contact this place of strength and clarity within it.
Maybe noticing if that sense of strength and clarity begins to spread.
And now letting your attention come back out into the hole of the bubble.
Again,
You can let your hands down to rest.
As you bring your attention back out into the hole of the bubble.
Can you still find that sense of anchor or ground within it?
And just as an experiment,
I want you to begin to move people or situations or things from inside of the bubble to outside of it.
As an experiment,
Move any family members or friends,
Work colleagues,
Items such as your cell phone from inside of the bubble to the outside.
And letting these people,
These situations,
These things,
Simply rest outside of your bubble.
See what happens as you let these people,
These things,
Rest outside of this bubble.
Is that even okay?
And then as you allow these people and things to rest outside of this bubble,
Just coming back to you.
You inside of this bubble,
This egg.
Noticing what you notice.
Is there more space for you or your felt sense?
Is there more safety?
A sense of ease.
And is that okay?
And as you feel or sense yourself inside this bubble,
Just begin to slowly shift your weight side to side.
And as you move,
There's an invitation to notice.
Can your bubble,
Your egg,
Move with you?
And as you begin to find some movement and ground,
Can this bubble move with you wherever you go in your movement?
And just taking a few breaths to move and feel and notice.
And when you are ready,
Starting to expand your senses to include the temperature of the room,
Any smells,
Colors as your eyes can begin to open,
Any sounds.
And as your senses expand into this space,
Just as your movement has,
Can your bubble join you?
Can this egg stay with you as you connect your attention into your space?
Also that sense of ground and anchor,
As we found in the beginning.
Can that stay with you as well?
And as we transition into our day,
Remembering this egg,
This bubble that surrounds us,
Protects us,
The boundary to feel safe,
To feel safe enough to connect with ourselves,
Others,
And the world around us.
Have a beautiful rest of your day and be well.
.
