Practice for Healthy Boundaries

A LifeForce Yoga Practice to build embodied strength first, then strong and healthy boundaries. This practice helps us to feel stronger and to say no to unhealthy people and situations. Video practice with Rose Kress & LifeForce Yoga Practitioners.

Has the endless news cycle got you stressed? Does social media make you anxious, with all the arguing? Do you want to be engaged, but struggle with knowing when to step back? It is time to get back to you!  Now, more than ever we need emotional strength and boundaries. It is important to be informed and active in what matters most to us. However, we may find ourselves absorbed in these activities at the expense of our personal well-being. This practice helps us to awaken the strength to say “no” to what constricts us and “yes” to what expands us.

This practice combines:

  • A visualization for strength, and then for boundaries
  • Sounds that evoke an experience of strength – DHEE-REE-HA and RAM
  • A physical posture that utilizes the quads to embody strength
  • A hand gesture, Svasti Mudrā, that supports one in cultivating boundaries
  • Directed Awareness at the end of the practice helps one to ground the effects in the body

Led by Rose Kress, Director of LifeForce Yoga, with LifeForce Yoga Practitioners.

Now, more than ever we need emotional strength and boundaries. It is important to be informed and active in what matters most to us. However, we may find ourselves absorbed in these activities at the expense of our personal well-being. This practice helps us to awaken the strength to say “no” to what constricts us and “yes” to what expands us.

This practice combines:

  • A visualization for strength, and then for boundaries
  • Sounds that evoke an experience of strength – DHEE-REE-HA and RAM
  • A physical posture that utilizes the quads to embody strength
  • A hand gesture, Svasti Mudrā, that supports one in cultivating boundaries
  • Directed Awareness at the end of the practice helps one to ground the effects in the body

Led by Rose Kress, Director of LifeForce Yoga, with LifeForce Yoga Practitioners.

Svasti  Mudrā – Gesture of Well-being

Svasti means “well-being” and “blessing.” Svasti mudrā creates an aura of protection around the body so that one can remain in a state of well-being. The mudrā protects the heart from the negativity of others and environments by crossing the arms. The palms extend the boundary of the field of protection.

Some benefits of Svasti Mudrā:

  • Balances the 4th chakra (heart center)
  • Cultivates healthy boundaries
  • Brings attention to the present moment
  • Relaxes the upper back and shoulders
  • Invokes a feeling of protection that deflects negative energy
  • There are no cautions for Svasti Mudrā

At-home practice with Svasti Mudrā:

Practice daily to establish and maintain healthy boundaries. Use when you are feeling surrounded by negative energy.

Come into a seated position and allow the spine to be nice and long. Bring the hands into prayer position at the heart. Cross the forearms, so that the right arm is closer to the chest and the backs of the hands face each other. Allow the hands to be strong with flat palms and the fingers pointed upwards. Soften the eyes and come into an easy rhythm of breath.

As you breathe, begin to imagine that you are projecting a barrier from the palms of the hands. Visualize this boundary surrounding your whole body…front…sides…and back. Perhaps this barrier has a color…a texture…even a physical sensation. Allow your breath to solidify this barrier of healthy boundaries. Nothing will move past this barrier.

Inhale. On the exhale, stretch the arms out to your sides and straighten them. Allow the palms to remain flat. Inhale and bring the hands back into Svasti mudrā. Again, exhale and stretch the arms out, expanding your healthy boundaries. Inhale, come back to the mudrā. Exhale and expand those boundaries. Continue the movement, but this time add the sound of RAM to give the boundaries even more strength. Inhale…RAM. See that barrier getting brighter. Inhale…RAM. Once more, strong boundaries. Inhale…RAM.

Keep the arms stretched out wide to the sides. Imagine that this boundary is thick, yet permeable, so that support, love, care, flows through to reach you. Take three breaths with the arms nice and open.

On the next inhale, bring the arms up over the head, leaving space between the palms. Imagine the seed of your spiritual intention in between your hands. See this seed nourished by your practice thus far. Using the sound of OM draw the hands down into prayer position at the heart. Inhale…OM. Take three more breaths with your spiritual intention.

Release the hands down into the lap. Sense the left palm and fingers. Sense the right palm and fingers. Feel how the breath is moving in your body. Retain the visualization of your healthy boundaries as you move into your day. Know that these boundaries are here to protect you any time you need.

When you’re ready allow the eyes to open.

This meditation is excerpted from the Hand Gestures to Manage Your Mood Online Course Manual.

About the Author

Rose Kress

Rose Kress ERYT-500, C-IATY, YACEP, Director of the LifeForce Yoga Healing Institute, which trains yoga and health professionals internationally. She is the author of two CDs, edits the research newsletter, and directs the training programs for LifeForce Yoga.

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