Got Boundaries?!

Boundaries are difficult for a lot of us to set up but are important for our wellbeing.

One of the best ways to start setting boundaries is in our physical movement practice.

Let’s start with a simple practice of lifting and lowering our arm:

• You can do this seated, supine, or standing. 
• Place your left hand on your right rib cage (maybe give it a little rub and send it some love while you’re there). 
• Let your right arm rest along your side with your thumb facing up towards the sky. 
• Take a breath and begin to lift your arm up towards the sky. 
• As your arm slides closer to your right ear, notice your right rib cage. Is it pressing forward into your palm? Is your back arching? If so, start to lower your arm until you feel your ribs settle towards your spine. 
• See if you can lift and lower your arm without your rib cage popping forward. 

By placing this boundary on your rib cage, you’re actually creating more space and stability for your shoulder. 

This may feel different than what you’re used to feeling. It may take a little more awareness, focus, and time. But maybe after practicing this way you begin to notice more stability in your core and shoulder. Maybe you notice less lower back pain. Maybe it starts to sink into your muscle memory and find you’re not having to think about the movement as much.

This is the beauty of boundaries. They actually create more space!

Sometimes it’s easier to start with our physical boundaries (like the pose described above). When we can feel the sensations and the results it’s easier to translate that away from the physical movement. 

For example, let’s say you said yes to every project/opportunity that presented itself. 

Some of the projects you are very excited about, and others aren’t as exciting but you said yes anyway to help someone out. 

At some point you begin to realize you’re maxed out! 

Think about what maxed out feels like for you (or maybe write a list)? Maybe you’re tired...your fuse is a little shorter...you feel tense in your body...you have trouble sleeping, etc.

When you know how maxed out presents in your body, you can start to work backwards (just like lifting and lowering your arms to find your rib cage boundary). 

So maybe you start practicing saying no to things to start setting some boundaries. 

Yes, it’ll feel awkward, maybe uncomfortable at times. 

Yes, it’ll take some more awareness...but remember the outcome with your physical practice. 

By saying no to something you’re saying yes to something else. 

By saying no to an additional project that will make you feel tired and tense, you’re saying yes to more sleep and a relaxed body! 

And just like your muscle memory, the art of saying no and setting boundaries will start to feel more natural.

If you need some more ways to practice boundaries in your physical practice...or have pushed past some boundaries and need a way to release tension...be sure to grab my Free Tension Release Practice.