And in whatever comfortable position you find yourself today,
Find a nice tall spine.
Feel space around the spine as you relax the shoulders.
As you relax the rest of the body.
And remind yourself that right now you have nothing else to do and nowhere else to be.
And if during practice,
The mind wanders away,
Just remind it again that right now,
We don't have to do anything.
But breathe.
And to be.
And the breath of your inhales low into the sit bones toward that root.
Feel the warmth of your breath on the exhales.
The world can wait a few minutes.
So that you can focus just on being here.
To help yourself sink more and more deeply into relaxation,
Into your practice.
As you breathe,
Begin to slowly count downward from 25.
All the way down to one.
The numbers lower,
Feel yourself.
Sinking deeper and deeper.
Turning more and more inwards.
For today's meditation on boundaries.
We'll bring your thoughts and focus to the ideas of setting boundaries.
Of responding and reacting to those who want to bypass our boundaries.
And the importance of protecting our boundaries.
How someone treats us is their path.
How we respond is out.
And to keep all of this forefront in our meditation,
We'll work with a mantra.
And we'll return to the mantra throughout practice at different intervals.
During that next breath,
Repeat silently to yourself.
I am worthy of the boundaries I set.
And during the next breath,
Repeat silently to yourself,
I honor my worth by honoring my boundaries.
On the next breath,
I am worthy of the boundaries I set.
And then on the next,
I honor my worth.
By honoring my boundaries.
I'll take each one more time.
I am worthy of the boundaries I set.
I honor my worth by honoring my boundaries.
Slow and deep inhale and exhale.
Becoming more fully immersed in your calm.
And tranquil inner experience.
Allow the mind's eye to do as it wishes.
Colors,
Thoughts,
Images,
Emotions or feelings.
As it thinks about these ideas.
The way you treat me is your path.
How I respond is mine.
I can protect myself with my boundaries.
I'm worthy of the boundaries that I set.
And I honor my worth.
By honoring my boundaries.
What boundaries do you have?
What boundaries do you wish you had?
What boundaries do you feel you need to set?
And if you struggle in this arena,
Is it because.
You feel selfish in prioritizing yourself.
Or do you feel like setting boundaries as you saying no too frequently?
If you do not prioritize yourself,
Who will?
And what if setting and maintaining a boundary isn't as much about saying no to something or someone?
But actually about saying yes to something different.
Something more important.
Something healthier.
I am worthy of the boundaries I set.
I honor my worth.
By honoring my boundaries.
When someone tries to go past a boundary you've set.
How do you respond?
And why do you think that is the response?
Is it about them?
Or you.
Do you feel a need to please and satisfy others,
Even at the expense of your own needs?
Is it because of your feelings about and around them?
Or is it more about devaluing your boundaries and yourself?
Maybe the mind's eye brings forward certain circumstances,
Situations,
Roles,
Or people.
That challenge our boundaries the most.
Maybe you can identify what makes those scenarios more difficult.
But also maybe you know what boundaries you need.
And wish to set.
And in the mind's eye now,
Allow yourself to see those boundaries in place.
Those situations,
Those circumstances.
How you need them to be.
How you want them to look.
Those relationships with healthy boundaries in place.
I am worthy of the boundaries I set.
I honor my worth.
By honoring my boundaries.
And what would happen if you spoke your truth?
If you said no and your boundaries were being challenged.
And in doing so.
Said yes to yourself.
Into what you need.
And what you know is a healthier place and space.
Would everyone be better served?
Could it bring more peace?
Could it be that saying yes to ourselves?
Is a good and beautiful thing.
And helpful thing.
I am worthy of the boundaries I set.
I honor my work.
By honoring my boundaries.
And on the next breath,
We'll add a new statement.
Breathing in,
I can honor others while honoring myself.
On that next breath,
I am worthy of the boundaries I set.
I honor my work.
By honoring my boundaries.
I can honor others.
While honoring myself.
And if one of these statements resonates with you more than the others,
Feel free to singularly repeat it with your breath.
Or continue with the rhythm.
Of all three.
I am worthy of the boundaries I set.
I honor my worth.
By honoring my boundaries.
I can honor others while honoring myself.
As you breathe these mantras in and out,
Begin to see a bright light originating from your heart center.
Maybe it's a deep green light.
Notice the light first and how it feels.
Feel that energy of the light that comes from within you.
Within your heart center.
And with each breath.
In each repetition of the mantra,
Notice that light growing.
And emanating.
Let that light expand and spread.
See it expand until it completely engulfs you in a warm,
Bright light.
As if it's the shield.
Protecting you from ideas.
But we.
Situation.
Or people.
That test your boundaries.
That want to infiltrate your mind and heart.
That want to drain your spirit or energy.
Bring that focus back to those times or situations where you wish your reaction was different.
Or maybe you wish you had said yes to yourself.
And think of how to change the view.
How to protect the peace you have within.
And remember,
Of course,
Along the way,
That no one is perfect.
The way you treat me is your path.
How I respond is mine.
I don't need to take that on and carry it.
I can protect myself with my boundaries.
I am worthy of the boundaries I set.
I honor my worth by honoring my boundaries.
And I can honor others while honoring myself.
I am worthy of the boundaries I set.
I honor my worth.
By honoring my boundaries.
And I can honor others while honoring myself.
Begin that journey back to the world.
But bringing with her Our mantra.
Our shield of light.
And that knowledge that boundaries are for you.
That they are important.
And that you are important.
Begin to notice that breath.
Slow and deep inhale.
Slow exhales.
Beginning to feel the body,
The spine,
And all the area around the spine.
The soft shoulders.
Maybe begin to invite some gentle movement,
Fingers,
Toes.
Maybe moving into bigger movement,
Maybe the head a little side to side.
If you're seated,
Maybe rolling the shoulders a little.
If you're reclined,
Maybe a full body stretch.
As you're ready.
When it's time to return to the world.
I'll meet you back.
And an easy seat.
You can always keep the eyes closed or with a soft gaze.
Bringing that energy.
That mantra.
And that protective shield with you.
As you go out into the world.
Namaste.
