In this episode, we explore boundaries — what they are, why they matter, and how to set them in a way that supports your health, relationships, and emotional wellbeing.

Boundaries are the rules we follow to protect ourselves.

They are not about control or punishment — they are about safety, self-care, and respect.

We begin by looking at personal boundaries:

what feels acceptable to you physically, psychologically, and emotionally, and how you want to be treated. These boundaries are often invisible, but they shape every relationship we have.

I share the boundary string exercise, a simple but powerful way to understand where your boundaries sit and how to communicate them clearly. Setting boundaries is a form of self-care — but they must be communicated to exist.

For example:

“If you yell at me, I will end the phone call.”

This isn’t about controlling another person — it’s about protecting your nervous system and wellbeing.

We also explore the importance of balance:

not being too rigid and keeping people out, and not oversharing or abandoning yourself to keep connection.

Writing boundaries down matters. Research shows that when you write something down, you’re up to 91% more likely to follow through and communicate it.

To support the body, I guide you through grounding practices — placing a hand on the heart, breathing, and box breathing — to bring the nervous system back into regulation before and during boundary conversations.

In the second part of the video, we explore feelings, especially anger.

I read a Rumi poem and reflect on anger as a guardian of boundaries — a signal that something needs protecting, not something to suppress or fear.

Finally, we look at how to set boundaries in practice:

• Remembering you are worthy of respect

• Identifying your needs and wants (which are different for everyone)

• Understanding that boundaries may differ with family, friends, and work

• Communicating boundaries respectfully — and respecting the boundaries of others

If your boundaries are crossed or broken, I invite you to be gentle with yourself.

Your body remembers trauma, and it can make expressing boundaries feel difficult or unsafe. This doesn’t mean you’re failing — it means your system needs care.

Listen to your feelings.

Calm your body.

Write things down.

And come back to yourself.

Boundaries are not walls.

They are bridges to healthier, safer relationships — with others and with yourself.

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