In this guided meditation, Dallas Bragg leads listeners through a series of breathwork, body‑scan, and visualization exercises designed to help them construct a mental "container" for the upcoming summer. The session begins with instructions to settle into a comfortable posture, followed by a mindful breathing pattern (5‑second inhales and exhales) and a full‑body tension scan. Bragg distinguishes a "container" from a traditional boundary: a container is an intentional space where the practitioner chooses what enters and exits, rather than merely saying "no" to external influences. Listeners are prompted to identify habits, people, media, and thoughts that no longer serve them, observing these without judgment. Through physical gestures—hugging oneself, pressing palms together in prayer position, and placing hands over the heart—participants embody discernment, agency, and the "walls" of their container. The meditation then explores the container’s rhythm, tempo, and energetic signature, encouraging participants to consider the quality of their thoughts, the media they consume, and the language they speak. Repeated affirmations such as "I choose what is allowed in my container" and "I build my container" reinforce personal empowerment. The session concludes with a gentle release, an invitation to sit in the created space, and a closing note of pride and freedom, leaving listeners with a sense of agency over their inner environment for the summer ahead.
Chapters
All right, you want to just get settled in your chair, or you can lie down if you'd like. All right, feet flat on the floor if you can. Relax your arms. Let your body settle. You can put your phone on do not disturb.
If you can, put your brain on Do not disturb, wouldn't that be nice?
Relax.
Let's just do a deep breath.
We're going to inhale through the nose, exhale through the mouth. Do a little scan from your toes up your body to your temple. Toes to temple. Notice Notice any tension, any discomfort. Maybe move your neck around a little. You may have to unclench your jaw. Before we started— get started, we're talking about The Summer I'm Building. We're going to talk about container, and I want to talk about What is a container? A container is is not the same as a boundary. So a boundary says no, I won't go there. I won't tolerate that. I won't tolerate this. A container says I choose. I choose what comes in this container. I choose what goes out of this container.
You think of it like a like a bucket.
Or a glass or a storage container. You decide what goes in. This is your space, and you decide what comes out. You have agency over this space. Sometimes that is the only thing you have agency over in your life, is this container. So this summer, you are building lives inside The container. Take a moment before we drop in. I want you to think about what is not serving you. Is there someone in your life not serving you? A habit, a pattern, places, what you're scrolling, what you're watching, what you're tolerating in your life. Just let those things come up to the surface right now. Don't judge them. Try not to be activated by them. Don't add any energy to them.
Just keep—
just observe. You don't have to do anything with them yet. Just notice.
All right, let's start with the breath.
We're going to inhale for about 5 seconds through the nose and exhale through the mouth for about 5 seconds. Anytime I say breathe in and breathe out, those are the parameters. But if that doesn't feel good for you, do it differently. Whatever feels right. So we're going to inhale for 5, exhale. I want you to take your arms and I want you to wrap your arms around you like a hug. I want you to squeeze hard as you can.
Hold.
Let go of the grip, but I want you to hold your arms there for a minute. This is your container. This is where you choose what comes in and what goes out. This is the only It's the only part of your life where you have complete agency, complete oversight.
Inhale.
Exhale. That breath, that space. You're creating space for your container.
On the inhale, I want you to squeeze again.
Inhale. Squeeze tight. Hold. On the exhale, I want you to release your arms, but I want you to release them very slowly. Slowly, thoughtfully, intentionally uncross your arms. Release them.
Return them to relaxing position. Very slowly, we're gonna breathe in.
4, 5. And we're gonna exhale. Now, very slowly, as slow as you can, I want you to take your arms up, press your palms together in a prayer position. I want you to feel that heat between your hands. I want you to inhale. Exhale. This position is the filter of your container. These are the walls of this container. Your hands pressed together represent discernment. To think about what's not allowed in this container, what you identified a few minutes ago: habits, thoughts. People, reactions to life. When those things come up in your everyday life, I want you to put these palms together and remember: This is my space. This is my container. I discern with my intuitive nature and with my authority and empowerment what comes in and what goes out.
I choose.
My response. I choose what's allowed in this container. And what's contained in this space is mine. And no matter what's going on outside of this container— chaos, harsh words, judgments coming at me, death, upheaval, war— I get to choose my state of consciousness inside this container. I get to filter my thoughts. I get to filter my words. Words, I get to filter my emotions. Press those palms together and inhale and exhale. Inhale and exhale. Very slowly, very mindfully. Release the palms. Take your hands. Place them very slowly over your heart. Very slowly. Press them in. I want you to think about the tempo, the beat, the theme song of your container of your summer. Maybe you can feel the beat of your heart right now.
Maybe that's the beat.
How do you choose to show up in this container? How do you move throughout the world? What is the tempo, the beat, the cadence of how you move, how you speak? Mindfully, intentionally, with ease, organically, delayed gratification. What's the rhythm?
I want you to inhale, exhale. Inhale, exhale. Inhale, exhale. Rhythm, tempo.
Beat consistency. This is your container. What's the feeling of it? What's the essence of it? If someone else could hear the tempo, how would it make them feel? I want you to very slowly place your hands from your heart on top of your head.
Very slowly.
And inhale. Exhale. What is the energetic signature of your container? What's the energetic signature of this summer? What are the thoughts that are allowed? And what do you look at? What are you seeing through your eyes, through this container, the media? What are you ingesting through those eyes? And are you taking in more through your eyes than you're projecting out? Because if you take in more than you project out, there will be an imbalance, an overburden in your container, and it will be too full. It will spill out. In your container, are you spending more time projecting with your imagination and with your vision than you are ingesting? What are your desires? What are your dreams? How are you using these eyes? How do you see yourself in the mirror? How do you see others who are allowed in your container? What is the sound coming out of your mouth? What do you speak?
Do you speak empowerment?
Do you speak positivity? Do you speak with certainty? Do you build others up? What are the words in your container? What echoes throughout your container? So if someone else were there, how would they feel? And what do you listen to? What do you choose to hear? Old patterns, old beliefs. You're not good enough. You'll never amount to anything. You're not smart enough. You're not handsome enough. You don't dress well enough. What do you choose to hear in this container? To inhale, and I want you to exhale. Just slowly remove your arms. I want you to wrap them around your body again, very slowly, very lovingly, very gently.
Squeeze.
This is your container. Welcome. You can say either out loud, you can say in your mind, I build my container. Inhale. Exhale. I build my container.
Inhale.
Exhale. I no longer choose to be a victim circumstance. I no longer tolerate what does not serve me. I no longer live a life that's created for me.
I build my Container. Inhale.
Exhale. I want you to sit in this container. Be in this container. Feel what it's like to be here.
Freedom, liberation, peace. Choice.
Breathe naturally in and out. I build my container, and no one and no thing and no craving, no urge, and no No force on this planet can take me from this container. I build my container.
Inhale.
Exhale. You can release your arms when you're ready, slowly. Slowly release. Return them to a relaxing position. Be with your breath. I'm proud of you for showing up. I'm proud of you for standing up, building your life the way you want it. Sit for a few minutes if you like. When you're ready, you can come back here to Zoom, or you can leave if you want. Totally It's really up to you.
