Welcome to the Mindfully Richard Podcast. I am your host Mariana Thomas and I am thrilled to be back on this journey with you. In this rejuvenated series, we will be diving into the world of mindfulness, self-care, and personal growth. As we share inspiring your stories, practical tips, and expert advice to help you recharge your mind, your body, and soul. So grab your favorite cup of tea, find a cozy spot, and let's embark on this transformational journey together. Get ready to feel mindfully recharged and empowered to live your best life. Let's begin.

Hello, my beautiful friends. It's your host, Mariana Thomas. Welcome back to the Mindfully Recharged podcast. I'm so grateful you're here, truly. Today we're stepping into a conversation that is tender, transformative, and necessary. A conversation that sits at the intersection of your peace, your self-respect, and your emotional well-being. We're talking about boundaries and more specifically, how to set them without guilt and why they are the new emotional intelligence in 2026. So take a breath with me. Inhale, exhale, settle into this moment. Let's begin. Boundaries are not walls, they are clarity. I want to start here gently. Boundaries are not separation. They are not punishment. They are not selfish. They are not an act of pushing people away. Boundaries are simply clarity. Clarity about what you're available for, what your energy can hold, and how you choose to live in alignment with your values. Think of boundaries as the quiet language of self-respect. Not loud, not aggressive, just honest. Why so many people feel guilty setting boundaries? Let's talk about guilt. Because guilt is the reason most people avoid boundaries. Many of us were conditioned to be the strong one, the responsible one, the available one, the nice one, the one who holds it all together. So when you finally say, I can't do that, I'm not available. That doesn't work for me right now. Your nervous system panics a little. It confuses boundaries with conflict. It confuses self-respect with selfishness. But here's the truth: guilt is not a sign you're doing something wrong. Guilt is a sign that you're doing something new. And new is uncomfortable, but necessary. The connection between self-regulation and boundaries. Last episode we talked about self-regulation, the ability to hold your center. Today's conversation is what comes next. Because once you learn to regulate your inner world, the next step is protecting it. Self-regulation says, I can stay grounded. Boundaries say, and I'm not letting anything pull me out of that grounded place. Self-regulation is internal leadership. Boundaries are external leadership. Together they form emotional intelligence. Four types of boundaries: mindful, gentle, necessary. Let's explore the four most important boundaries in a mindful way. One, emotional boundaries. Protecting your feelings, your triggers, and your emotional space. It sounds like I'm not in the right place to hold someone else's emotions right now. And that's okay. Two, energetic boundaries. Protecting your peace, your rest, your nervous system. It sounds like I need time alone to reset. Or I can't carry this for you. Three, time boundaries. Protecting your schedule, your commitments, your bandwidth. It sounds like I'm available between these times. Or I can't add anything new this week. 4. Communication boundaries. Protecting how you engage with others. It sounds like I prefer to talk about this when we are both calm. Or I'm not available for conversations that feel disrespectful. There is no guilt in any of these. Just clarity and compassion. How to set boundaries without guilt mindfully. Let me walk you through this gently. 1. Pause and regulate first. Before you speak a boundary, breathe. Because a boundary spoken in clarity is firm. A boundary spoken in dysregulation becomes conflict. 2. Keep it simple. Boundaries don't need paragraphs. They don't need justification. They don't need emotional explanations. Clarity is enough. 3. Be compassionate to yourself and others. You can honor your needs and still care for people. These two truths can coexist. 4. Release responsibility for their reaction. This is the hardest part, but also the most liberating. People may feel disappointed or surprised. Their feelings are valid, but their reaction is not your responsibility. Your only responsibility is to stay aligned with your truth. Practical boundary scripts. Gentle, clear, mindful. Here are a few you can begin using today. That doesn't work for me, but thank you for understanding. I need time to reset before I respond. I'm not able to take this on right now. I prefer to stay in a peaceful space, so I'm stepping away for now. I care about you, and this is what I'm able to offer. Each one is soft, clear, and grounded. A final reflection. Your boundary is a bridge back to your peace. As we close today's episode, I want you to hear this. A boundary is not a barrier. A boundary is a bridge leading you back to your peace, your clarity, and your energy. When you set a boundary, you're not pushing others away. You're protecting the version of you that is present, grounded, and intentional. Take another breath with me. Inhale. Exhale. Let that truth land. Okay, friends. If today's episode resonated with you, remember you don't have to do this alone. You can download the free worksheet linked in the show notes. Self-regulation, your 2026 Flex Guide and Boundaries Without Guilt, a Mindful Guide to Emotional Intelligence. It's designed to help you stay grounded as you begin practicing boundaries with more clarity and compassion. And most importantly, thank you for being here with me today. Thank you for choosing your peace, your growth, your mindfulness. Until next time, stay gentle, stay grounded, and stay true to yourself.

Thank you for joining me today on Mindfully Recharge. I hope this episode has inspired you to continue exploring ways to recharge your mind, body, and spirit. Remember, the journey to a more mindful and fulfilling life is a continuous one and I am here to support you every step of the way. As I wrap up today's episode, don't forget to subscribe to the podcast on your preferred platform. So you, my friend, never miss on any of the episodes. Be sure to also rate and review it to help others find their way to a more mindful recharged life. If you have any questions, suggestions or stories to share with me, please connect with me on my social media platforms or social media channels and visit our website www.marianatomas forward slash podcast. I would love to hear from you and who knows, your story may just give you future on the podcast. Join me next time as we continue to dig into the world of mindfulness, personal growth, and self-care. Until then, take care of yourself and stay present and keep recharging your mind.