Somatic Boundaries Meditation

We guide a grounded practice to meet your emotions, feel where you end and others begin, and build flexible boundaries that protect your energy while keeping connection possible. Through imagery, breath, and simple prompts, you restore right distance, agency, and choice.

• orienting to room, time, age, and body
• mapping emotion by location, speed, and color
• sensing others’ presence and the space between
• calling your energy back, sending others’ back
• building soft yet strong barriers of light or water
• adjusting distance to restore right relationship
• journaling wants, needs, limits, and capacity
• releasing what is not yours with respect
• walking forward with clear, bright energy

If you’re ready to stop living on autopilot and start leading your life with deep presence, I’d love to work with you. Book a free interest call here: Click Here

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Chapters

• 0:00 Arriving In The Room
• 1:36 Meeting Your Emotion
• 2:41 Orienting To Time And Place
• 3:35 Sensing Others’ Presence And Distance
• 6:50 Me Versus Not-Me
• 8:54 Building Gentle Protective Barriers
• 11:28 Restoring Right Distance In Relationships
• 12:46 Brightening Your Color And Repairing Leaks
• 13:38 Journaling For Needs And Limits
• 15:19 Holding Desire, Pull, And Choice
• 18:00 Agency, Boundaries, And Flexibility
• 19:15 Releasing What’s Not Yours
• 20:18 Walking With Your Color

Transcript

SPEAKER_00: 0:04

Take a moment to take in the room. Notice any windows, doors, walls. Notice where you are in the building. Feel yourself in the room that you're in. Notice how you're feeling as you arrive. Noticing any tension. Noticing any emotion you might be feeling. Just getting to know that emotion for just a moment. Where do you feel it? What color is it? Is it fast? Is it slow? High? Is it low? Is it tingly? Is it buzzing? Is it aching? Is it longing? Does it stay high and then move low? Does it travel? Is it stuck? What does it move like? Just take a couple deep breaths, being with that emotion. Maybe putting a hand to where you feel it. And just noticing how you are. How much energy there is in your body. And noticing for a moment the back of your body, your spine, your hips, your pelvis, your glutes. Feeling into your own body. Notice when you are. What is the day? What is the time? Saying how old you are out loud. And then noticing if you feel that age. If you can feel when you are. And noticing where you are. The room that you're in, the house, the city, the state, the country. And then looking around the room with your eyes open, noticing if there's anyone in the room with you. With your eyes noticing if there's anyone in the room with you. And then noticing if you feel the energy of anyone in the room who isn't there. Does your heart or your belly or your head or your gut feel the energy of anyone else that isn't you? Picturing each of your energies like a different color. Maybe picturing their face, their likeness, and using your mind cognitively thinking, where are they right now? Is it your kiddo in school? Is your partner down in the living room on the floor beneath you? Are they in states far away? Are they a ten-minute drive? And for a moment, notice the distance and the separation between you and them. How long would it take you to walk to them, to touch them, to see them with your own eyes. And for a moment realize that that is just an object. Picture how far and how long they would have to drive to come see you, to come be in the room with you. And just notice that they're not here. And maybe there is someone in the room with you. Notice how it feels to be in the room with them. Notice if you can feel their energy, their emotion. How does your body feel with them in the room? Does it bring easy bring peace? Does it bring constriction? Tightness and edge. Feeling into the separation between you and others. Picturing your color. Allowing it to fill you, to be potent, to be bright, fully saturated, calling all of your light, all of your energy, all of your color back to you. Noticing the separation between what is me and what is not me. And as you breathe, imagine any energy, any color that is not yours, whether it's from other people, situations, emotions, culture, the world. Imagine it beginning to dissolve and gently fall away. Visualize this energy leaving your body and being replaced with even more of your own clear, vibrant, bright energy. With each breath, allowing all of your energy to come back to you and all of their energy to go back to them. Imagining that your skin is this beautiful protective shield of light, a barrier that keeps your energy intact and protected. Noticing in your body if there's any desire to hide. Maybe even doors closed and locked. Maybe you wish there was a fence with barbed wire or a wall separating you from other people. For a moment, just energetically feel into your body's desire for barrier. Your body's desires when it comes to being seen, perceived, known, and experienced. You need a ring of light around you that acts as a strong yet soft barrier keeping you separate from others. You need it to be thick like water around you. Are there doors that can open and close as you need them? Bridges, windows. Repairing these barriers, restoring health and vitality, not just in keeping things out, but in what comes in. Acknowledging and feeling your limits, your limits of time, space, capacity, focus, finances, noticing if there's still someone or something that feels in your field, whether they're too close or too far, and just picture moving them, moving them further away, moving them closer, keeping them where they are, but creating a barrier. That barrier could be a blanket around you while you talk to them. That barrier could be bringing other people into the room with you. What layers support and health honor the relationship that honor your color, your brightness, your potency, and also honors theirs. What brings back right relationship, right distance. Feel this golden light, this colored light, this perfect reflection of your true essence, whatever color it might be, strong, calm, full of vitality. Picture it growing brighter and brighter and bigger. Noticing that the more you bring your energy back to you, the more you can pour out. The more that light and that energy gets to touch and impact others. With each breath, feel your color coming back. Breathe into any areas that feel green, that feel leaky. Repair them. Notice what is mine and what is not mine. What is me and what is not me. Coming back to the room, blinking your eyes open. And maybe taking some time after this to journal and reflect on anything you may have noticed. Maybe you noticed right distance. Maybe you noticed new barriers of health and right relationship. Maybe you noticed a new way of relating to yourself or to others. Taking some time to acknowledge your limits. What is it that you need to create safety in your own body? Your heart, your mind, your soul, your spirit. What is it that you need? What is it that you want? And as you journal on that, as you think about it, you may notice yourself thinking of or feeling what others want and need from you. Sometimes what others feel, or what they want, or what they need, and feel like this vortex, this sucking energy of other people wanting or needing something from you. And just feeling layers of protection and also layers of support between what others want to need and what you want to need. Feeling those as two separate energies. Feeling how sturdy and stable you are, even with that sucking need and energy coming from others wanting to pull you in and closer. Notice that that's not always a bad energy, an awful thing. That's also what desire can look and feel like. What you're noticing. Maybe using paper and pen to draw yourself in the circle of your paper, and then noticing who is in your field, energetically, emotionally, who has access to you, access to your time, your attention, your focus, your capacity? Come back to feeling your agency and your choice. Where are you? Where are you in the room? Where are you in life? Grounding and centering back into your hips, your seat. Maybe your back, feeling your backbone strong and sturdy, but flexible. Your boundaries can be strong and sturdy, and also flexible and soft. Right relationship, noticing what is and what you want to create it to be. Letting go and dissolving any energy in you that is not your. Picturing barriers of water or light or a mirror that allows other people to leave you alone. To feel the separation of what is you and what is not you, so that you can relate to others not only as they are, but as you are, coming into relationship with reality, becoming present to connection, noticing that presence and connection also sometimes brings conflict, discomfort, the tension in the robe of what other people want and need from you, and what you want and need from others and from the world. Noticing how much capacity you have to hold all of these things. And when something feels too big or too hard for you to hold, knowing that it's no longer yours, giving it to the earth, giving it to God, giving it back to the person whom it belongs to, giving all of their energy back to them, calling all of your energy back to you. What is it that you want and need to do? What is yours and what is not? What would love do? What would she say? Picturing that color as you walk through the world, noticing when it feels diluted, bringing it back, or if other people start melding and mending, that you start sending their color and their energy back to them. Noticing all of your restored energy, all of your restored boundaries, how good it feels. Noticing your heart, your lung, your gut, your agency, your choice, all of your energy back to you, potent, powerful, clear energy. All yours, all you, noticing the separation and the connection between you and what is not you.