Internal Boundary Meditation​

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This 24-minute meditation is a practice for embodying your internal boundary. I learned this practice through the work of Terry Real and created this guided meditation to help you practice it.

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The idea is to train your brain + body to not immediately take everything in.

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Or, if you tend to go the opposite direction and feel overly protected or closed off, this practice can help you experience what it feels like to be protected AND still open and connected.

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In this practice, you’ll learn how to visualize and feel an indestructible, supple boundary around you, 360 degrees.

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You can see through it. You can connect through it. And inside of it, you can feel open, peaceful + curious.

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You don’t have to tense up or armor yourself to feel protected.

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And like anything else, this takes practice.

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I recommend doing the full meditation a couple of times, and then start making the practice your own without the recording.

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Making it your own can look like...

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In the morning, ideally before grabbing your phone!, take a minute or two to visualize putting your boundary up around you.

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Let it look and feel however you want. (See below for an AI image of the way I visualize my boundary.)

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🌺 The boundary you visualize is strong + impenetrable. Nothing gets through unless you choose to let it in.

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🌺 It is also see-through. You can clearly see what is in front of you and stay connected to the people around you.

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🌺 And it is supple. When you want to relax it and let something in, you can.

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Take some time to notice what it feels like to have this boundary around you while also feeling curiosity, openness, love + peace inside of it.

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Soak in that feeling for a couple of minutes. Let yourself feel it throughout your body.

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Then keep your boundary up as you go through your day. Every so often, check back in and reconnect to those feelings of openness + curiosity inside of your boundary.

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Before an interaction you know might bring some stuff up, check in again. Remind yourself that your boundary is there.

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During the interaction, notice what you feel in your body.

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Do you feel yourself tensing? Reacting? Immediately taking in something the other person says and making it mean something about you?

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If you do...

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Pause.
 

Notice what is happening inside of you.

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Remember your boundary.

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Give yourself a moment to reconnect to that feeling of openness + curiosity inside of it.

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Then get curious. Ask yourself a few questions internally before deciding what, if anything, you want to take in. (Use the meditation to get some ideas for the questions you can ask yourself.)

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This practice helps remind you that you don't have to immediately defend yourself, convince someone, argue, or take everything they say as truth.

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Instead, you come back to your boundary. You come back to that feeling of connection, openness + curiosity inside of it.

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You get to decide what you take in.

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And you can practice doing that without judging yourself AND without judging the other person.

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This is such a simple and beautiful way to practice slowing things down, creating a little space between what someone says and how you respond, and building that internal boundary muscle over time.

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And remember, this is a practice. It takes time.

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I once heard Terry Real share that he practiced this daily for three years. You are retraining your brain + body, so give yourself time + patience with it.

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Use the full meditation whenever you want a refresher. And then practice taking little pieces of it into your everyday life. 💚

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Reach out if you have any questions: hello@lisetteostrander.com

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And if you’d like more support building your internal boundary muscle and applying this work in your own life + relationships, reach out. I’d love to support you.

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XO, Lisette