Before we begin give yourself a few seconds to pause and notice where you are physically right now and there's nothing you need to change.
This short practice is for moments when you're deciding whether to say yes or to cancel or delay or step back.
When part of you wants to show up and another part hesitates.
In situations like this people usually make decisions in one of a few familiar ways.
Sometimes we push ourselves because we value courage.
We stretch into discomfort because it matters to us.
Sometimes we go ahead because we feel obligated.
We've said we would and we don't want to disappoint.
It feels like the responsible thing to do.
And sometimes we respond quickly out of habit before we've really paused to check in.
None of these are wrong but none of them tell you whether you actually have the capacity today.
Capacity isn't about what you should be able to manage.
It's about what you genuinely have available without stretching yourself thin or borrowing energy from later.
So let's check that now.
Bring to mind the situation you're deciding about.
You don't need to analyze it.
Just let it be present.
Now imagine yourself going ahead with it.
Saying yes and following through.
As you picture that,
Notice what happens in your body.
Do you feel some stretch or nervousness that still feels workable?
Or do you notice heaviness,
Tightness or fatigue at the thought?
There's no correct response here.
You're just noticing what's true.
Now see if you can name what's influencing your impulse to go ahead.
Are you pushing yourself because you want to be brave or capable?
Are you doing it because you feel pressure to meet an expectation?
Or are you moving towards a decision quickly without much pause because that's your usual pattern?
You're not trying to fix anything right now.
Just noticing what was shaping the decision.
And now we come back to capacity.
Ask yourself gently,
If I do this,
Will I still have enough of myself afterwards?
Enough energy,
Enough steadiness and enough space to recover.
If the answer feels unclear,
That's information too.
Now imagine choosing in a way that respects your capacity today.
Whether that's a yes,
A no or a not yet.
Notice how your body responds to that choice.
Often there's a subtle sense of settling,
Even if the decision itself isn't easy.
Take a moment to acknowledge yourself for slowing down long enough to check because this is how self-trust is built.
Our capacity changes based on so many different factors,
But it's often the last thing we notice.
So you can retain to this question whenever you need and even make it a daily practice to honor yourself.
When you're ready,
Let your attention widen again and carry this sense of choice with you into the rest of your day.
