This is a visualisation for practising and establishing emotional boundaries. It’s for those who want to work on gaining that often much needed emotional distance (emotional boundary) when around people, in public spaces, at work, or while having a difficult conversation with a loved one. This visualisation is safe to practise on your own and as often as you like. It’s useful to start practising when you are alone and calmer. Then, holding that space for you will come more naturally during stressful situations.
Visualising a protective bubble
The bubble represents a kind of shield or a second skin used to protect your emotional body.
Here are the steps:
- Find a quiet spot and sit on a chair.
- Take a couple of deep breaths focusing on the exhale and feel your body relaxing.
- Try to imagine a sphere of light surrounding you. Take as much time as you need to visualise your bubble. How close or far is it from your skin? Sometimes it sits right on top of our skin or others might be that big that covers the whole room. What colour is it? What shape? There are no wrong answers.
- Now take 2 more deep breaths and focus on the exhale. Think of the bubble expanding even if it’s for 1 millimetre.
- Envision that this bubble holds a space just for you where you can be safe. It puts a bit of distance between you and the external world. It is there for you to protect your being, your emotions, your body, your peace.
Use this bubble when you feel overwhelmed by others and need to hold space for your own emotional responses. When you are able to allow yourself to take space you may also be able to respond more suitably to a situation.
This tool is not substitute for psychological therapy. Reach out to a trained mental health professional if you feel that you struggle.
Image by Unsplash.
Visualisation inspired by Juel McNeilly’s work.