This is a powerful somatic practice that will help you to set your own boundaries and to feel more confident saying no.
So you can do this practice seated or standing.
Cross your arms in front of your chest so your left hand rests on your right shoulder and your right hand rests on your left shoulder.
And just begin tapping one hand and then the other alternately.
Just nice and slow,
Like left,
Right,
Left,
Right.
And if you're sitting on a chair or if you're standing,
You can even tap alternate feet on the floor as well.
So you have the hands and the feet tapping.
And first just feel into this part of the practice,
This bilateral stimulation,
Which can help to both round us and calm us.
Now,
As you continue with this tapping of both your hands and maybe your feet,
Just want you to start affirming the word no,
Saying it out loud,
But repeating it slowly in a deep resonant voice with conviction.
No,
No,
And just continue like that.
Perhaps even imagine that you're saying this to someone you're trying to set a boundary with.
And maybe there are other words that come up.
That's not okay.
No,
I won't allow that.
Just feel into what feels true for you to say.
Continue the tapping.
Also being present to whatever emotions or sensations arise.
If you find this challenging,
That's really normal.
If frustration or anger or even sadness starts to arise,
See if you can be with that experience.
Keep affirming your no.
Make it resonant,
Make it strong.
Say it with conviction.
Just a few more moments.
So just releasing the sound,
Releasing the nose,
Releasing the voice.
Just allow yourself to continue for a couple more moments with this bilateral tapping.
And then just releasing the arms,
Releasing the tapping of the feet.
Take a deep breath in and out.
Just notice how you feel.
Notice how it felt to affirm your boundary vocally.
Know that you can keep coming back to this practice to feel more stable and steady in affirming your own boundaries.
