Thought: Applying boundaries is an act of self-care. Clear boundaries communicate to others your limits and encourages them to respect your needs. When you don’t set clear boundaries, you increase the risk of intentionally or unintentionally, being taken advantage of. Action Step: Choose one boundary that you know you need to set. Practice articulating it clearly and kindly to yourself in a mirror. Then use it confidently with someone in your life today. Proverbs 25:17 "Seldom set foot in your neighbour’s house - too much of you, and they will hate you."

Thought: Personal boundaries define how you respond to others and how much care you give to protecting your well-being. They are crucial for maintaining healthy relationships and self-respect. Action Step: Identify one area in your life where you feel your personal boundaries are often violated. Write down what an ideal boundary would look like. Proverbs 22:3 "The prudent see danger and take refuge, but the simple keep going and pay the penalty."

Now you have practiced intentional mindfulness it is time to really put that into practice for your own safeguarding. As you begin to recognise your value you will have an increasing desire to share it with others, but you also need to protect it. You could still be in the habit of sacrificing yourself more than is needed. This week you will begin to build healthy boundaries so that you can become stronger at allowing yourself to interact with the world while understanding your healthy limits and keeping your mind, body and soul safe and protected. You no longer need to give too much of yourself to be accepted or to feel like you belong. You will learn, as you go through this book/ course, that you can control your personal boundaries once you understand them.

Thought: The addicted or damaged mind and emotions will naturally gravitate toward the negative. Mindfulness combined with gratitude deepens your appreciation for what life has blessed you with and fosters a more positive outlook. Action Step: Spend 15 minutes reflecting on three things you’re grateful for. Notice how acknowledging these makes you feel, both physically and emotionally. Write your thoughts in your journal. Philippians 4:8 "Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things."

Thought: Mindful listening is active listening and improves communication and understanding in relationships. Short, open questions encourage others to talk as you pay mindful attention to the details of the response. Action Step: Engage in conversations today where you practice mindful listening, focusing entirely on the other person without planning your response to each statement. Consider the feelings and emotions behind what the person is saying and let the conversation flow naturally instead of trying to formulate responses. Instead of thinking about what the person is saying and what you think about this, try saying to yourself, ‘what is this person saying in words and what is this person really saying if I look behind the words?’ James 1:19 "My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry."