our meditation or playlist

 

we start this week with "the sacred no"

this meditation focuses on helping you establish a deep connection with the earth, anchoring your energy and providing a solid foundation to navigate life's challenges

additionally, it offers techniques to shield your energy from external negativity, ensuring that you remain centered and protected

grounding & protecting your energy (guided meditation)

by great meditation

our podcast or playlist

 

next, a great podcast

conversations from sessions live: nedra glover tawwab | where should we begin? with esther perel

licensed therapist and new york times bestselling author nedra glover tawwab offers a clear, compassionate roadmap for navigating boundaries in relationships

boundaries do not have to mean endings

in fact, boundaries can be a way for us to connect

she explores how boundary-setting is not about pushing people away but about creating the conditions for healthy connection

in a time when many feel overstretched, overwhelmed, or emotionally enmeshed, she reminds us that boundaries are a vital act of self-respect—and a necessary foundation for mutual care

our journal prompt

 

next, a wonderful blog post and journal prompt

“setting boundaries without guilt”

therapy for black girls

have you ever found yourself saying ‘yes’ to avoid the uncomfortable feeling of saying ‘no’?

perhaps most of the events or activities you participate in aren’t ones you’d choose for yourself, but rather ones that your friends have chosen for you

you may also struggle to prioritize your wants and needs because you’re too busy tending to your friends’ requests

if all of this hits home, it might be time to reassess your boundaries

enjoy

our book selection

 

next, our book selection...

set boundaries, find peace: a guide to reclaiming yourself

by nedra glover tawwab

"a boundary is something that keeps you safe and comfortable in your relationships," says tawwab, a licensed therapist and author

"boundaries can look a lot of different ways depending on who makes them. a boundary for you might not be a boundary for me because it is unique," says tawwab. "it's based on who i am"

finally, our film selection

 

it is still spooky season, so i have another thriller for you...

 

the film follows Julia (played brilliantly by Maika Monroe), an American woman who moves to Bucharest with her husband

left alone for long stretches in a massive, unfamiliar apartment with a language barrier, she notices a shadowy figure in the building across the street relentlessly watching her

at the same time, news breaks that a local serial killer is targeting women in the city

the psychological thriller, Watcher (2022), serves as a timely exploration of personal autonomy and the exhaustion of having one's boundaries dismissed

the film follows a woman who fights to assert her safety against both a potential stalker and the skepticism of those around her

 

watcher

from director chloe okuno, starring maika monroe, karl glusman, & burn gorman

your ritual

 

setting boundaries is one of the deepest acts of self-respect

it is how we teach others, and ourselves, what peace feels like

this week’s ritual centers on reclaiming your energy, honoring your time, and protecting your emotional sanctuary

silence unnecessary notifications mute or unfollow accounts that drain you

block 2 hours in your calendar this week for uninterrupted self-care

practice saying “no” without justification silence is a complete sentence

clean or rearrange one area of your home to feel more like a sanctuary

write a love letter to yourself for honoring your needs this week

enjoy!

 

in closing

 

boundaries are how you teach the world to treat you

and how you remind yourself that you are worthy of respect, rest, and reverence

 

this week, may you honor your needs with tenderness and your limits with pride

 

because you deserve to feel safe in your own body, your own space, and your own spirit

 

take care of you,

 

tamara charese

as always, affirmations from previous weeks are available here