Gentle Boundary Meditation

No matter what your reasons for creating boundaries are for yourself you have the right to feel protected and comfortable by existing in the space you choose to be in. You can learn to create your safe space through this guided visualization by Terri Cole.

Transcript

Please find a comfortable place where you can sit or lie down now for the next 10 minutes or so where you won't be disturbed.

You might want to light a candle right now or if you like essential oil when you meditate,

You can grab that.

Next,

Make sure that you're really physically comfortable and that you're warm enough.

Now it's time to hang up the do not disturb sign and let's begin.

Let's start by doing a full body relaxation.

So please visualize or imagine a beautiful golden light coming in through the crown chakra at the top of your head,

Moving from above to below.

And every part of your body that this light touches instantly and completely relaxes.

See and feel that golden light moving down around your eyes,

Relaxing the muscles of your face and your jaw.

Moving into your neck,

Into your traps and your shoulders.

Feel the warmth of that light completely and totally relaxing your muscles.

Now you see and feel the light moving into your shoulders and down to your triceps and your biceps,

Your forearms,

Your elbows,

All the way down to your wrists and your fingers.

Feel the warmth of that light moving to the back of your body,

Relaxing your upper back,

Releasing your middle back,

Relaxing your lower back and your buttocks.

Allow your back to be completely and totally relaxed,

Just melting into the couch or the chair or the bed that you're on.

Now see and feel this light moving to the front of your body,

Relaxing the big muscles of your chest,

Slowly moving down your side body.

Completely and totally relaxing.

And now you see this golden light pouring into your entire torso,

Illuminating all of your internal organs as well,

Detoxifying and relaxing.

The warmth of the light is moving into your hips,

Slowly moving down the big muscles of your thighs and your hamstrings into your knees,

Your shins,

Your calves,

Your ankles,

All the way down to your feet and your toes.

You can visualize this beautiful,

Healing golden light encircling the outside of your body as well.

Just allow yourself to float in this cocoon or halo of healing,

Warm,

Golden light,

Feeling totally protected,

Completely tranquil,

Peaceful and relaxed.

And now that you relax from the top of your head to the tips of your toes,

It's easy for you to visualize with perfect clarity.

We're focusing on establishing gentle boundaries using the art of assertiveness.

All of us have many reasons why we were raised to be more compliant than assertive.

Most of us were never taught the language of healthy boundaries,

Not in school,

Not at home,

Not even if you got an advanced degree.

So the truth is,

How could you possibly know something that no one ever taught you?

But the good news is you can definitely learn.

So in this meditation,

We're going to start to shift the way that you relate to boundaries by using the power of visualization.

So take a moment right now to visualize yourself,

Asserting your preferences,

Your desires,

Your limits and your deal breakers with ease and grace.

Allow yourself to see what that would look like.

Ground yourself in the knowing that you have a right to be seen,

To be heard and to be accurately known.

And it's your preferences,

Your desires and your limits.

Those are the things that make you uniquely and beautifully you.

Now,

In your mind's eye,

Bring someone to mind that you have difficulty asserting yourself with right now.

And now visualize yourself using assertive body language,

Which is confident body language.

When you're talking to that person,

See yourself smiling,

Giving eye contact,

Looking directly at the person,

But doing so gently and respectfully.

Because the key to naturally asserting ourselves in our daily lives definitely has to do with body language,

But it also has to do with actual language.

The words that we use plus the energy that we bring to an interaction.

And when you start to feel more confident about your ability to communicate and about your right to assert how you feel and what you want,

It becomes easier and easier to do it.

So I want you to think about your boundary preferences,

Your desires,

Your limits,

Your deal breakers.

They are unique to you as unique to you as your fingerprint.

There are many things that came together in your young life that created this boundary blueprint.

And yet the most important thing is knowing that if you say yes when you want to say no,

If you don't assert your preferences,

If you don't share with the people that you love who you really are,

How can anyone ever know how amazing,

Wonderful,

Awesome you are?

If you are not giving them actual data about yourself,

If you're going along to get along because you don't like confrontation,

Because you'd like to avoid conflict,

You're really not just doing yourself a disservice,

But you're not allowing the people in your life to fully know or love you.

And you,

My dear,

Absolutely deserve to be authentically known,

Authentically loved,

And absolutely celebrated.

So continue breathing deeply in through your nose and out through your nose.

I want you to bring to mind yourself visualizing yourself in that sweet spot of assertiveness.

Visualize so much flow in your life as you are asserting yourself.

Feel the feeling,

The liberation of being seen,

Of being known,

Of being loved.

Memorize that feeling right now.

And I'll ask you to start to silently repeat our affirmation.

I assert my thoughts,

Preferences,

And boundaries with ease and grace.

I assert my thoughts,

Preferences,

And boundaries with ease and grace.

So just continue to silently repeat that in your mind.

Allow that truth,

That aspirational truth,

To land deep in your heart and in yourselves.

I assert my thoughts,

Preferences,

And boundaries with ease and grace.

And I'll ask you to start to silently repeat that in your mind.

Please gently stop silently repeating our affirmation.

I assert my thoughts,

Preferences,

And boundaries with ease and grace and start to bring your attention back to your body,

Back to the room that you're in,

Back to this present moment.

And just begin to energize your limbs by stretching your hands and rocking your feet a little bit.

Give yourself a full body stretch and allow this feeling of empowerment,

Of gently and easily asserting yourself in all areas of your life.

Allow this feeling to come out with you into this day,

Into this week,

Into this month,

And into the rest of your amazing,

One-of-a-kind life.

And as always,

Take care of you.

Reviews

Very good! Disturbed by the noice from the mouth in between though

Beautiful! It is difficult to asset myself with gentleness, ease and grace. That in itself

is a full Course for me

Incredible🙏 extraordinary🦋 enlightening 💜
Oh my… thank you xxx
Your voice and guidance is deeply supportive and clarifying
💜🙏🦋🌈🦋🙏💜

To quote Tim Kreider, "If we want the rewards of being loved, we have to submit to the mortifying ordeal of being known." And that's basically this wonderful meditation in a nutshell. It's not just the act of setting boundaries, it encompasses WHY we should set boundaries. And doing something that can come with such difficulty from a place of love is a truly fabulous technique. 11/10, will meditate with this track again.

Such a lovely meditation, revisiting this as I remembered how relaxing the golden light travelling through my body is. Thank you 🙏🏻

Very peaceful, beautiful, and relaxing. Thank you 🙏☀️🩷

I just started following Terri after listening to her as part of a stress reduction challenge. All I can say is well done, thank you

Soothing and gentle navigation through the deeper layers of the authentic world. Starting the 10 day setting boundries challenge and looking forward to explore more on this journey by your amazing kind hand. Thank you! 💜🌷

So comforting. I listened twice in a row just so I could linger in that feeling…
☁️🤍☁️

That was by far the most amazing meditation i have experienced. Thank you.

Wonderful mediation. I couldn’t get the link in the challenge I’m restarting to work, so came here. So glad I did ! This meditation is relaxing md powerful. Terri’s soothing voice takes the energy to a soft place that makes it easy to slip into relaxation . The affirmations are inspiring
Thanks so much 🙏🏼🙏🏼

I just love all of your meditations and challenges. I need them right now in my life. Thank you 😃🙏

Gentle, clear, thoughtful, with instruction and reasons why boundaries are so important to ourselves and those we love.

I’m loving the boundary 10 day challenge. I’ve listened to a few now going back and doing them in order. I feel lack of and disordered boundaries are why I’m feeling so hurt and resentful.

🙏🙏🙏 I feel so prepared for seeing my relatives now. My cousin has a way to ask me for favors that I don’t want to do that often catch me off guard

I feel more hopeful after that meditation. Thank you

I always love to hear and practice with your voice tks tks

Long time practicing this meditation.. love and appreciate the work! It’s a daily thing!

This is excellent. I will be integrating it into my ongoing practice.

Perfect. Just before a party
I am going to with lots of people.