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Day 11: Boundary Strengthening Practice

Today we're working with physical boundaries to help your nervous system develop a clearer sense of where you end and the world begins, which supports regulation and safety.

Stand feet hip-width apart. Bring hands to your centerline, palms together at your chest. Breathe here. Feel your center.

Now extend arms out to the sides, reaching as far as feels comfortable. You're creating a boundary around your body, marking your personal space.

Bring hands around: front, back, above your head, down by your sides. You're outlining the full sphere of space that belongs to you. This is your boundary. Your personal space.

As you do this, say internally or aloud: "This is my space. I am safe within my boundaries."
Feel the difference between what's inside your boundary and what's outside it.

Boundary work helps your nervous system distinguish between self and other, essential for regulation. When boundaries are clear, your system doesn't work as hard to determine what's yours to respond to and what isn't.

Use this when feeling overwhelmed by others or having trouble maintaining your sense of self in relationship. Come back to your center.

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