Try for freeTry for free
MeditationStrengthening Your Boundaries

Strengthening Your Boundaries

Become more comfortable with expressing your boundaries, building up feelings of strength, safety, and peace within yourself.

Try 14 days free

Better mental health starts with Headspace. Unrivaled expertise to make life feel a little easier, using guided meditations, mindfulness tips, focus tools, sleep support, and dedicated programs.

Try 14 days free
Better mental health starts with Headspace

Boundaries are very much a central aspect in the evolution of our species. They are also a universal connecting factor shared with all beings on this planet. To understand proximity and space in relation to everything outside and inside of us is linked to our very survival. When our boundaries are ignored or crossed non-consensually, we are forced to shift our focus to healing and fortification. Many societies, in a lot of ways, are founded on non-consent. And in times like these, it is important to question what makes us feel safe? The more that we deepen our understanding of self, the more we can understand our boundaries on a physical, emotional, mental, and spiritual level. This understanding invites us to prioritize autonomy in these realms and strengthen our ability to communicate what is best for us, to ourselves, and others. I invite you to find a comfortable position for yourself to be in during this practice. Begin by centering your breath, allowing it to fill your lungs, swinging and expanding them with each inhale and exhale. Breathing deeply in and out at your own pace. Focus on the way your body is resting on its surface. Releasing any held muscles with each exhale. Letting the weight of your body be held up by the land underneath you. As you breathe in and out, bring your awareness to your body. Picture it connected to the earth as you expand and contract with your breath. Feel its electricity, your circulating blood, your heartbeat, the gentle air from your mouth, vibrating your body with the symphony of your own rhythms, your own sounds, unique to you and only you, resonating with the earth in grounding harmony as you acknowledge the earth's vibrations and unique harmonies that you are also a part of. Allow the awareness of this to ground you as you continue to respond to your body during this time. I invite you to practice shielding your body through visualization. By introducing certain images and thought, you are able to increase feelings of safety and protection to aid you in daily life. Imagine the energy of your body is made of a very strong material, covering you like the armor of a crab or armadillo. Give your armor a feel. Allow it to manifest a color or specific shape. Be creative. In this state, you are impenetrable, immovable, strong. How does your body respond to being armored? Do you move differently? Can you access different environments? Can you navigate certain situations with ease? Notice how this visualization affects your body, your breath, your thoughts. Reinforce this shielding by saying these affirmations out loud or to yourself: I am strong. I am shielded. I am protected. My boundaries are strong. My boundaries are respected. I can say no whenever to whomever. I communicate my boundaries clearly and with ease. I am learning from myself and others. I respect the boundaries of my loved ones. I respect the boundaries of strangers. I respect...


Duration10 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

    More about Andy
  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

    More about Eve
  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

    More about Dora
  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

    More about Kessonga
  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

    More about Rosie
Your lifelong guide to better mental health

Your lifelong guide to better mental health

Stress, sleep, and all the challenging emotions — care for your mind with the everyday mental health app that's shown to make a difference.

Try 14 days free
Look After Your Mind

Look after your mind

Proven guided meditations and programs to help you stress less, sleep more soundly, and better navigate life’s challenges

Science Backed


Studies show that using Headspace for 30 days can reduce stress, increase resilience, and improve overall well-being

Explore Content

Explore 1000+ 
expert-led exercises

Access our library of meditations, breathing exercises, and guidance videos for stress, sleep, focus, everyday anxiety , parenting, and more.

Member reviews

Hear from some of our members

Your app brings so much peace and tolerance to our home.




Changing my thoughts has allowed me to change my life.




The stress and loneliness courses … taught me how to comfort myself.




Headspace provides me with … a connection to myself, and a disconnection from negative thoughts, feelings, and sensations.




Related to 'Strengthening Your'

Creating Your Safe Space

Meditation8 min

Find your center amongst difficult circumstances.

More to explore

Beginning Meditation


Reframe Stress and Relax


New and Popular


Becoming a Mindful Parent

    • Terms & conditions
    • Privacy policy
    • Consumer Health Data
    • Your privacy choices
      Privacy Choices Icon
    • CA Privacy Notice
  • © 2024 Headspace Inc.
  • Terms & conditions
  • Privacy policy
  • Consumer Health Data
  • Your privacy choices
    Privacy Choices Icon
  • CA Privacy Notice