Welcome to this stay with yourself boundaries visualization.
Start by finding a comfortable place to sit where you can place your feet firmly on the floor and sit tall and upright.
Posture is very important during this meditation so doing this while you can sit upright and alert will help you access the boundaries that you already have within you.
You can close your eyes and just feel yourself here in this space in the seat.
Feel your spine tall and upright reaching all the way from your tailbone up through the back of your neck.
Relax your shoulders dropping them down and back.
Feel your heart space in your belly become soft and really just focus on the strength of your spine at this moment.
Really feeling your backbone all the way from your tailbone up through the back of your neck.
Tuck your chin just slightly and elongate the back of your neck really lengthening up through the base of your skull and then again with your shoulders drop down and back and breathe letting everything else just relax and hang off of your tall straight spine and from here I want you to imagine a person a character it can be someone you know in real life from a movie a TV show a book a character who you perceive and you admire to have good boundaries someone who would say what they mean and mean what they say speak with truth and kindness and firmness at the same time and if multiple people come to mind wonderful don't overthink it feel free to combine aspects of various characters into a vision of someone you really admire and see to have good boundaries and now just notice what it is about them that you admire how they stand how they speak how they respond to various circumstances how do they conduct themselves how do they relate to other people and just let this vision come to you and flashes again not trying to control it and now bring up for you a situation or a circumstance it can be very specific or just a general sense of the situation that you're in on a repeated basis where you would like to exercise healthy and compassionate boundaries and just feel every aspect of this circumstance or situation other people involved how you feel in your body what they say what you say and just let yourself feel what it feels like to be in the situation if there's anxiety there or fear let it come up now and now imagine bringing this character that you just thought of earlier this character you admire who has good boundaries healthy boundaries imagine placing them in that situation and scenario so you just sit and observe how this character of this persona conducts themself in the situation and circumstance and feel free to play with various scenarios and you can make tweaks to this character until they're conducting themselves in a way that that you really really really admire and would like to emulate and then from there I want you to imagine that in this situation in this scenario that you come and you stand right behind this character in this persona while they're playing out the practice of healthy boundaries in this situation just come and stand right behind them feeling that energy almost like you're in the aura the safety of that person who can stand there and express themselves in ways that are truthful honest powerful and unapologetic and then imagine that you're able to just step inside the body of that character and just feel yourself right in the center you can still be the observer but now you really have a bird's-eye view of what it is to be in a body within a character or persona that behaves in a way that you feel really good about and just see how it plays out and feel it as if it's you saying what needs to be said and behaving in ways that resonate with your heart without apology and just feel how that feels in your body and feel your tall upright spine as you visualize yourself practicing healthy and compassionate boundaries and know that this character that you chose or set of characters they resonate with you and you admire them and you're attracted to these these ways of being that you see in these characters because they exist within you already so rest in that that you have this capacity this capability to exercise boundaries in kind and loving ways while not betraying yourself for approval you can stand solid in your enoughness breathe into that feel your spine feel your breath moving in and out feel yourself strong and soft at the same time I'm going to leave you here with several minutes of soft music feel free to play in your mind with this characters or set of characters that you imagined for yourself have conversations with them call upon them for guidance visualize them in scenarios in which you are looking for wisdom or wise ways that you can establish boundaries that feel good and embody these characters by coming into your straight spine relaxing your body and visualizing you're doing great may you stay with yourself today and always
