Episode 38: Gratitude | Boundaries

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Thank you for meditating with me today!

Meditation Script:

Find a comfortable place to be in your body, seated or lying

down. Bringing attention to your breath, notice any tension in the body as you

breathe in. Ease whatever tension you can as you breathe out. Bring attention

to your mental and emotional space. Observe thoughts, attaching no value judgment,

simply watching though come in and go out. Observe emotions, attaching no value

judgment, simply noticing calm or crashing waves of emotion.

Consider how you guard your mind. What thoughts do you allow

to linger. Do you watch thoughts pass as clouds with ease, or do some of those

clouds stay, fill with heavy precipitation, and darken. Notice how you are

keeping boundaries with your thoughts. Find a deep breath in, deep breath out. Say

to yourself, “I am thankful for the boundaries I keep around my thoughts.”

Consider how you guard your heart, the love you give and receive

from others and yourself. Consider how you feel about yourself. What good

things can you say to show value to yourself right now? Do you feel supported

by others? Notice how that feeling of support shows up in your body, perhaps an

ease of tension or the feeling of the body heavily surrendered to the support beneath

it. Find a deep breath in, deep breath out. Say to yourself, “I am thankful for

the boundary of support and self-love around my heart.”

Consider how you guard your physical space, your body and environment.

Is it easy for other forces to disturb your peace and create chaos? Or, do you

have boundaries around your physical space? Observe the feeling of your clothing

or anything covering your body. If you are in your home, bring to mind the

doors, the walls, any locks. Find a deep breath in, deep breath out. Say to

yourself, “I am thankful for the boundaries around my physical space.”

As you continue to rest, supported in body, mind, and heart,

say to yourself, “I am thankful for my boundaries. I am thankful for my

boundaries. I am thankful for my boundaries.”

Bring gentle movement to your body. Find a deep breath in, deep

breath out. Move through your day mindful of your boundaries. Thank you for mediating

with me. Peace.

Written + Performed by Jessica Haessly