Guided Meditation for Setting Boundaries

Hello.

Come in and settle for a bit.

Let's start with where you are.

Feel the outline of your body.

The backs of your legs on the seat.

The skin of your arms.

The top of your head.

That's your edge.

Right there is where you end...

and the room begins.

Breathe in slowly...

and feel your ribs widen.

And breathe out...

feel them settle back.

Hear the wind outside.

It's out there.

You're in here.

Let's use the next six minutes...

to find a line worth keeping.

Think of the thing that keeps draining You you.

probably know it right Maybe away.

your boss texts at ten p.m.

And you answer, every time.

Maybe a relative has opinions...

about your job, or your kids.

Every holiday.

Same comments.

Whatever yours is...

you've probably brushed it off.

It's not a big deal, you tell yourself.

But it keeps coming back.

And you keep feeling worn thin.

Picture the latest time it happened.

Where you were.

What you felt.

Now with check in your body.

Maybe your shoulders creep up.

Maybe your hands curl shut.

Your body has known for a while.

It's been saying, too much.

Too close.

That's not you being difficult.

That's information.

Here's something that helps.

A boundary isn't a rule for them.

It's a plan for you.

You can't make your boss stop texting.

But you can decide...

when you'll answer.

So let's make it one sentence.

Short enough to say in one It breath.

often sounds like this.

When this happens...

here's what I I'll do.

don't check work texts after I'll eight.

answer in the morning.

Or...

I'm not talking about If my weight.

it comes up, I'll step outside.

Now find your own.

Let it come slowly.

Plain words are best.

Got it?

Even a rough version counts.

Now picture the person.

Standing in front of you.

Breathe in, low into your belly.

And as you breathe out...

say your sentence in your mind.

Calm.

Unhurried.

Notice your voice.

It doesn't need to be loud.

It doesn't need to win.

Say it once more.

Slower this time.

Let your feet stay heavy on the floor.

Maybe they push back.

But you said you'd...

You don't have to argue.

You just say it again.

Same words.

Same calm.

And then you follow through.

You leave the text until morning.

That part matters most.

People learn from what you do.

Much more than from what you say.

A boundary said kindly...

still counts as a boundary.

Warmth and firmness can share room.

Breathe in...

And out...

Now just rest inside your edges.

Feel the air on your hands.

The weight of your body in the chair.

This space is yours.

You get to decide who comes in.

And when.

Let the wind blow outside.

It can't reach you here.

Breathe in...

And out...

Alright.

Let the room get louder again.

Wrap your arms around yourself.

A quick squeeze.

Then let go.

A slow breath in...

And out.

Here's your next step.

Grab your phone or a scrap of paper.

Write your sentence down.

Word for word.

Just the way you practiced it.

Then pick when you'll say it.

A day this week.

A real moment.

Maybe the next late text.

Or Sunday's phone call with your sister.

Write the day next to the sentence.

Then read it over once.

You already know how it sounds.