6-Minute Somatic Practice for Boundary Awareness

If you’re ready to restore your sense of self, agency, and embodied boundaries—especially when you notice yourself slipping into overfunctioning, emotional overwhelm, or disconnection—this practice is for you.

Here’s your step-by-step Boundary Attunement Ritual:

1. Ground and Arrive

Sit or stand comfortably, feet planted on the floor. Take a slow inhale, feeling the support of the ground beneath you. Exhale fully, letting your shoulders drop. Place one hand on your heart, the other on your belly.

2. Orient to Safety

Gently look around your space, naming three things you see, three sounds you hear, and three sensations you feel (like the chair under you or the air on your skin). This will orient your nervous system to the present moment and signal safety.

3. Sense Your Boundary

With eyes open or closed, imagine a gentle, flexible bubble or membrane around your body—about an arm’s length in all directions. Notice: Is it close or far? Thick or thin? Where do you feel it most strongly? Least? If it feels too close or too far, gently adjust it with your imagination, honouring what feels supportive right now.

4. Embodied Touch

Slowly, with intention, trace the outline of your body with your hands—starting at your feet, moving up your legs, torso, arms, shoulders, neck, and head.As you touch, silently affirm: “This is my body. This is my space. I am allowed to take up space.”Notice any sensations, emotions, or resistance. Welcome whatever arises without judgment.

5. Name a Need and Set an Intention

Place both hands over your heart or on a place that feels comforting. Ask yourself: “What do I need right now to feel safe, supported, and clear?”Listen for the answer (it might be rest, a pause, saying no, or asking for help). Silently or aloud, affirm your intention: “Today, I honour my needs and boundaries. I trust my body’s wisdom to guide me.”

6. Close with Breath

Take three slow, nourishing breaths. With each exhale, imagine strengthening your boundary—firm yet permeable, allowing in what nourishes, keeping out what depletes.When ready, open your eyes and re-enter your day, carrying this embodied boundary with you.

Reflect

After the practice, journal briefly:

• What did you notice in your body as you attuned to your boundary?

• Where was it easy or challenging to sense or affirm your space?

• What is one way you will honour your boundary today—in your leadership, your relationships, or your self-care?

Closing Thought: When you embody your boundaries, you don’t just protect your energy—you create the conditions for authentic leadership, resilience, and regeneration. This is how you move from survival to sovereignty, and from burnout to brilliance.

Prefer to learn by watching? Follow along with this guided video practice.

If you’re ready to deepen this work, I invite you to join me for 1:1 coaching or experience an experiential learning retreat at Horse and Hands Wellness Farm. Step into a supportive space to practice, embody, and celebrate your boundaries—so you can flourish, inside and out. Learn more here.