Bubble exercise with Marina Neumann.
It is so important for us to have boundaries in place,
To protect ourselves from everybody else's energy,
From events that are happening around us,
So we can function at our best.
In this exercise,
You will visualize a sort of bubble around you that protects you from all kinds of outside forces.
I invite you to close your eyes,
Take a deep breath in,
And exhale it out.
Now envision a bubble completely surrounding you on all sides,
With one foot in front,
One foot behind you,
One foot on either side,
And one foot above and below you.
So you are completely surrounded and encapsulated in this bubble.
You get to control what comes in and what goes out of this bubble.
So first,
Start by scanning from the very top of your head all the way down to your body,
To the bottom of your feet,
To see what's there that you would like to get rid of.
Take a moment now and notice any areas of tension,
Any feelings that are causing you distress,
Any worries in your mind,
Anything that's left over from the past,
Or something that you're worried about coming up in the future.
Once you identify things that you would like to get rid of,
Focus on pushing those things out of your bubble,
One at a time.
Inhale,
Set the intention to send those things out,
And push them out of your bubble with your exhale.
Do this again for the next thing that you would like to get rid of,
And over and over again until you have taken all those things outside of your bubble.
It may take several breaths,
But just set the intention on the inhale,
And push them out with the exhale.
You can do this exercise many times,
So focus on a few things,
And once you feel like you are complete for now,
Re-scan your body to notice what it is like now without all those extra burdens being carried out inside of you.
Now that you have a firm understanding of what it can feel like to be unburdened and to have a shield around you,
Mindfully take this with you into your work settings,
Into any sort of interpersonal exchanges,
And be very mindful about what you let in.
If something does filter in that feels uncomfortable or bad,
Use this technique to expel it back out,
And by using this bubble and knowing that you can have it,
You can prepare for difficult challenges ahead.
If you are,
For instance,
Not very comfortable with public speaking,
But have to do a presentation for work,
Take a moment before you go on stage,
Circle yourself in your bubble to gather up your confidence,
Push out any fears,
And take the stage.
Be creative,
And in helping the community,
Leave in the comments how you are using this exercise,
How it's helping you.
Enjoy.
