Welcome,
Welcome.
Take a moment to get super cozy and comfortable in your seat,
In the space around you.
If you lean back or place something underneath your knees.
I am the cozy queen so I absolutely love to have a blankie over me or even a pillow on my lap just for that extra cushion and coziness.
So find what feels most natural and supportive for you.
Allow your body to find that comfortable seat,
Comfortable posture,
Taking all the time that you need to arrive fully.
And we're just going to begin slowly noticing natural boundary of your skin.
This meditation is all about boundaries.
Boundaries is an act of love for yourself.
So to begin with,
Just start to notice that natural boundary of your skin.
Where do you begin?
Where do you end?
Feel that distinction between your body and the space around it.
Feel into it,
Really notice it.
Look around in yourself,
Maybe open your eyes or even feel with your palms,
Feel the edges of your skin,
Yourself,
Your body and notice its clear boundary separating you from the space around you.
This is your first boundary.
It's natural,
Necessary,
It's healthy.
So let's take a moment to take three breaths to simply feel this container of your body,
Your own sacred space.
And if you choose to,
You can close your eyes or keep them gently open,
Whatever feels best for you right now.
So let's take a nice deep breath in and a gentle breath out.
Feeling into the boundary of your skin and your body and breathing it in through your nose.
And letting it go out of your mouth.
And one more as you breathe it in.
And gently let it go,
Breathe it out.
As you continue to breathe,
Imagine a soft glowing light surrounding you.
Starting just at your skin and then with each breath gradually extending outwards.
This is your energy field,
Your personal space.
Notice how far it wants to expand,
Naturally expand right now.
Some days this field might feel closer to your body,
Another day as it might extend further.
There's no right or wrong,
Your boundaries can be fluid responding to your needs.
As you breathe,
Notice how far this energy field,
This soft glowing light surrounding you wants to expand,
Extend.
Feel into its softness,
Its warmth,
But also its steadiness and its confidence.
It's strong boundary,
It's a soft glowing light,
But it is your field,
Your personal space,
Your energy field.
And just gently bring your mind to a recent situation where you felt that your boundaries were crossed.
Bring it up to your mind,
Play a little bit of pretend right now.
And notice as you start to bring that story up in your mind,
Notice what happens in your body as you recall this.
Perhaps there's a tension or a pulling back or a collapse,
Whatever you feel is welcome.
Just bring it to mind,
Let it all play out,
Really connect into that story again and into feeling in your body of that recent situation where you felt your boundaries were crossed.
Feel into it,
Stay with it for a little moment,
Let the sensation of this experience expand a little wider,
A little more.
Now imagine that you can reset this boundary,
Feel the glowing light around you becoming clearer,
More defined.
This is your space to protect.
And when you think of times you've said yes,
When you meant no,
Hold those moments with compassion because each no that you speak is actually a yes to yourself,
To your well-being,
To your truth.
So take a moment just to practice saying no with me,
Very soft,
Very gentle little activation.
Just in your mind's eye,
Repeat no three times,
No words,
No whisper,
Just in your mind's eye silently.
No.
And then whisper it,
Silently.
And then let's say it,
Affirm it like a statement,
Where there is a full stop,
Right after.
No.
No.
No.
No.
Feel the power of choice in your body and notice where that power lives.
Perhaps it's in your belly,
Your heart or your throat.
Let each breath strengthen this power center,
Even if it doesn't feel super comfortable or powerful right now,
There'll be a little tingle sensation of it.
So let each breath strengthen this power center.
Where in your body does this power live?
Feel into it,
Allow it to rise up and breathe into it.
Your boundaries are not walls,
They're bridges.
They're bridges that help others know how to be in a relationship with you.
They are acts of self-love that teach others how to love you.
Your boundaries are not walls,
They are bridges.
Bridges that help others know how to be in a relationship with you.
They are acts of self-love that teach others how to love you.
So let's play pretend just one more time.
Imagine setting a boundary that feels easy,
Simple.
Imagine setting a boundary with ease.
How would that feel in your body?
Feel how it would be to say no or not now from a place of self-honor and notice how your body feels when you imagine this and take your time now to feel the strength of this center.
The clarity in your being,
The right to define your space.
Feel into that,
Allow it to arise,
Strengthen it even more.
And if fear or guilt arise,
Which are common companions in this journey of boundary setting,
Notice them with gentleness.
They're just old protectors.
Thank them and literally remind them that you're safe now in choosing yourself.
So feel that boundary with ease.
Feel how it would be to say no or not now from a place of self-honor.
Notice how your body feels when you imagine this.
Breathe into that center,
Into the power boundary center of your being.
Feel into the center,
Into the clarity in your being,
The right to define your space.
And before we close,
You can pause and stay here as long as you want.
But before we close,
Place your left hand on your heart and your right hand on your belly or your womb and feel the wisdom in your body,
The clarity of your own knee,
The worthiness of your own boundaries.
And here gently hugging yourself in,
Let's take three full breaths together.
Each one is reinforcing your right to define your space,
To honor your limits,
To choose yourself.
Breathe that in.
And let the exhale settle and integrated even further.
Breathe it in.
Let it go.
One more time.
Breathe it in.
And gentle sigh or let it go with a little sound.
Smile.
Okay.
It's okay if it doesn't feel confident or comfortable.
Come back to this meditation as often as you want to,
To strengthen your power center.
When you're ready,
Just slowly begin to move,
Keeping the sense of safe space around you,
Knowing that you can return to this feeling of clear,
Compassionate boundaries anytime.
Thank you for taking the time to meditate,
For you,
For me,
To share this space together.
And I hope that we'll get to share this space together again soon.
Thank you.
