Welcome.
Get comfortable.
Take a seat or lay down.
And when you're ready,
Close your eyes.
Let the ground or bed or chair hold you.
There is nothing to do,
Nothing to prove,
Nothing to fix.
All you have to do right now is slow your breathing.
Take a deep breath in through your nose,
Hold at the top,
And slowly exhale.
Take another deep breath in through your nose,
Hold,
And slowly exhale.
Again,
Inhale slowly through your nose,
Hold,
And exhale.
Keep breathing deeply and completely.
Now we're going to anchor your body and bring your awareness to the contact points.
Your feet,
Your seat,
Your hands.
Relax your jaw,
Drop your shoulders,
And let your belly soften.
Inhale through your nose,
And exhale,
Sigh it out.
Placing your right hand on your heart and the other on your belly,
Breathe into your chest.
Let your heart feel safe to open.
I am allowed to feel.
I am allowed to pause.
Visualize a beautiful golden light around your entire body.
This light is calm.
It's yours.
This is your protective bubble,
Your boundary.
It is not a wall,
It's a filter.
Love can pass through.
Pressure cannot.
Repeat after me.
I can love and say no.
I can love and say no.
My needs matter.
My needs matter.
I choose what I allow.
I choose what I allow.
I don't abandon myself.
I don't abandon myself.
My no is clean.
My no is clean.
My yes is true.
My yes is true.
Keep breathing deeply.
Let's bring to mind a situation in our life where we need to open our heart to set a boundary and to maybe say no.
Notice what your body is saying.
Is your chest tight?
Is your belly heavy?
Is your mind racing?
Now rehearse a calm response and keep it simple.
Maybe thank you for asking but it's a no thank you for me.
Thank you but that doesn't work for me.
I need more time.
I'll get back to you.
See yourself breathing in that interaction.
See yourself staying kind and calm.
See yourself grounded,
Strong,
Rooted,
Embodied,
Clear.
That's your truth.
Breathe into your hand,
On your chest and the other one,
On your heart.
Take in a deep breath and repeat after me.
Boundaries are okay.
Boundaries protect my peace.
My peace protects my love.
I love and honor myself.
Take a deep breath in,
Hold and slowly exhale.
Take another deep breath in,
Hold and slowly exhale.
Turning up the corners of your mouth and giving a smile to yourself.
Take a deep breath in,
Hold and slowly exhale.
And when you're ready,
You can gently wiggle your fingers and toes.
Open your eyes.
Open your heart.
And remember that today you get to choose a clean no and true yeses to you.
Open your heart,
Set clear boundaries.
You are worth it.
