The intention of this meditation is to check in with parts that come up around boundaries and the idea of strengthening them.
Begin by finding a comfortable position.
Let your body settle.
You can close your eyes if you'd like or just let your gaze soften a little.
Let yourself fully arrive in this moment.
Take a few gentle grounding breaths.
Begin to notice your breath.
No need to change it.
Just witness it.
Breathe in,
Sense into your core,
The spacious,
Steady place within you.
Invite self-energy to be here.
Calm,
Connected,
And curious.
Invite your awareness inward and ask gently,
Are there any parts of me who feel impacted by boundary issues?
Notice if any part steps forward.
It could be a people pleaser.
An over-committer,
A shutdowner,
Or something else.
Just notice.
No need to push anything.
Just be with what arises.
And if nothing arises,
You don't need to make anything happen or try to do that.
Choose one part that wants your attention.
Greet it with warmth.
Let it know you see it.
Ask,
What are you afraid would happen if we set firmer boundaries?
And what do you need from me right now?
Just listen.
And check in and see if you have enough self-energy inside.
And remember,
It only takes a drop to offer this part some reassurance.
And if you don't have a drop,
Just notice those parts that are coming in that have some resistance to offering this part around boundaries reassurance.
See if it could soften back.
And check again.
See if you could offer just a sliver of compassion.
And if you can't,
Just notice.
And see what those parts need that are still resisting.
But if you can extend a little compassion,
Say this,
See how the part or parts around boundaries responds.
I'm here now.
I hear you.
I'll go slow.
Those parts that may have some resistance see how they respond to that too,
If you're noticing them.
Let them know we can make new choices together with care and respect for all parts.
And ask the parts or part that you're noticing now,
What's one small step?
We could try to honor a boundary more clearly this week.
Notice what arises.
No pressure to act.
Just stay open if you can.
See if there's anything else before we wrap up.
Before we do that,
Thank the part that you focused on today for its honesty and presence.
Thank your entire system for showing up today.
Let any insights settle in.
You might place a hand on your heart or body and appreciate it for a moment.
Let your parts know that you can spend more time with them.
You'll be back if they'd like that and if you can say that.
Take a few deep breaths as we close.
Begin to wiggle your fingers and toes.
When you're ready,
Slowly open your eyes if you close them.
Try to carry this awareness with you as you return to your life.
