Weekly Meeting for Authentic Connection

Topic: Setting Boundaries
Hi everyone,
During this month's weekly meetings, we’ll be diving into another important topic: Setting Boundaries. Are you an expert at setting boundaries? Then teach us!! Otherwise, you'll learn a lot in this series.

Join Online via Zoom: (attendance is locked 5 minutes after start)
[https://us02web.zoom.us/j/83719063008](https://www.google.com/url?q=https://us02web.zoom.us/j/83719063008&sa=D&source=calendar&usd=2&usg=AOvVaw1WCt5NZtrocx6Lv_J8Xp6c)

Password:
123456

We'll break it down into four stages over as many weeks, each with key takeaways:

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### Session 1 - 7/5: Foundations of Boundaries – What Are They and Why Do They Matter?

Group Focus:
Participants will explore the purpose of boundaries in emotional safety, identity, and relationship health, and begin distinguishing between healthy, rigid, and porous boundaries.
Healing Modalities:

• Psychoeducation on boundary types and the nervous system’s response to perceived threat
• Somatic check-in and boundary-mapping visualization (e.g., personal “bubble” space)
• Group discussion on early family messages around saying "no" and expressing needs

Homework:

• Write a “Boundary History Timeline” identifying key moments when your boundaries were violated or ignored
• Practice noticing daily when you're uncomfortable but don't speak up—jot down what you feel, think, and do

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### Session 2 - 7/12: The Nervous System and Boundary Dysregulation

Group Focus:
This session explores how trauma and attachment patterns shape our ability to set or maintain boundaries, and how to recognize fight/flight/freeze/fawn responses in real time.
Healing Modalities:

• Guided somatic exercise: tracking bodily sensations during interpersonal discomfort
• Group discussion: “What does safety feel like in the body?”
• Polyvagal theory primer with real-life examples

Homework:

• Practice a daily 5-minute body scan and journal how your body signals a “yes” vs. a “no”
• Create a personal “Boundary Cue Card” listing internal signs you’re abandoning yourself

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### Session 3 - 7/19: Speaking Boundaries – From Fear to Assertiveness

Group Focus:
Participants will learn practical communication tools to express boundaries clearly and compassionately, even when fear or guilt arises.
Healing Modalities:

• Role-play exercises: “Scripting your No” and “Setting Limits with Love”
• Group reflection on guilt, fear of rejection, and people-pleasing
• Voice activation: breathwork and tone exercises to strengthen vocal expression

Homework:

• Practice setting one small, non-threatening boundary with someone in your life
• Journal about how it felt before, during, and after—what came up emotionally and physically?

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### Session 4 - 7/26: Maintaining Boundaries and Reclaiming Autonomy

Group Focus:
The final session focuses on sustaining boundaries long-term, dealing with pushback, and building a life anchored in self-respect and emotional authenticity.
Healing Modalities:

• Guided visualization: "Meeting Your Future Self Who Honors Their Boundaries"
• Paired partner work: supporting each other’s boundary goals and troubleshooting common challenges
• Group ritual: releasing guilt and claiming personal power

Homework:

• Create a “Boundary Maintenance Plan” that includes self-care practices, accountability partners, and phrases to use when reasserting limits
• Write a letter to your inner child promising to protect and honor their needs moving forward

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