This guided meditation focuses on opening yourself to new possibilities by finding your voice to say yes or no.
Begin by finding a comfortable position.
You might choose a seated position with a tall spine and soft shoulders.
Or you might prefer to recline.
Take a moment to make sure that you are comfortable and warm.
Let's begin with a mantra and breath work.
Begin by exhaling through the mouth and repeating to yourself.
I exhale doubt and limiting beliefs.
Now inhale deeply through your nose.
I inhale possibility and growth.
Breathe out.
I exhale doubt and limiting beliefs.
Breathe in.
I inhale possibility and growth.
Continue for three more cycles of breath.
Sometimes in our lives we can find ourselves stuck in a rut.
Sometimes in our lives are unchanging from day to day and we focus our attention and energy on work and caring for others.
We're reluctant to say yes to anything new because it's a deviation from our safe routines.
Or maybe we think we don't have time for it.
Think about the last time you said yes to something new or different and how it felt.
Maybe you accepted an invitation from a friend to do something fun.
Or you said yes to visiting a different destination,
Taking on a new role at work.
Or maybe it was something as simple as a new piece of clothing or furniture.
Maybe you said yes to making more time for yourself.
Reading that book,
Moving your body or having fun.
Think back to this experience.
How did it feel?
Did saying yes give you a feeling of expansiveness and possibility?
Did saying yes bring you joy or pleasure?
Focus on that feeling of expansion,
Of nourishing yourself and becoming more of who you already are.
What are some experiences,
Relationships or things that you'd like to say yes to?
Take a moment to bring them to mind and imagine the sensation of saying yes,
As well as the joy and satisfaction that follows.
As Shonda Rhimes teaches in her book,
Year of Yes,
It is also important to say yes to saying no.
Sometimes it might feel really difficult to say no.
But we must remember that it's a powerful word that leads others to respect our boundaries and treat us the way we deserve to be treated.
Saying no to others draws a line in the sand that actually results in a resounding yes to ourselves and what we value.
Take a moment to think about a time when you said no to someone.
Even if it was difficult at the time,
How did you feel after?
Did you feel strong?
Were you proud of yourself?
Take a moment to recall the experience and decide if by saying no to someone else,
You actually said yes to yourself.
Located at the base of your throat is the throat chakra.
A balanced and unblocked throat chakra allows us to speak our truth and say yes or no when we need to.
You can visualize this chakra as a small blue light that spins.
With each breath,
Expand this blue light at the base of your throat.
Feel it spread up through your neck.
Then expand to the mouth.
Then the ears.
Then your entire head.
Take another deep inhale breath and continue to increase this glowing blue light.
Expand until it is all around you and you're in a sphere of blue light.
Feel that blue light all around you for three breaths.
Focus this vibrant blue light on the throat,
The voice box and all around the neck.
Direct this light to the mouth,
To your teeth,
Tongue and lips.
This light heals all these areas as it moves over them.
Blue light flows over you and around the throat,
Strengthening your voice.
Repeat to yourself as you inhale deeply through your nose,
I use my voice.
As you exhale completely through the mouth,
I speak my truth.
Bring your palms together at heart center.
I say yes to myself.
This practice is now complete.
Thank you so much for meditating with me today.
