Learning to say no.
Guided practice and meditation.
This guided meditation is designed to help you learn to say no when it's optimal for you to say no.
Learning to say no as easily as you say yes without any emotional charge or fear of hurting someone's feelings or not meeting their expectations.
Learning to say no as a process of honoring yourself,
Your self-sovereignty,
Your personal boundaries and of listening to your own inner guidance and what feels aligned for you in any moment.
So let's begin.
If you'll find a comfortable place where you can either sit or lie down.
Whatever is going to lead you to the most relaxation and a greater capacity to let go and unwind.
Gently and patiently unwinding the layers of stress,
Worry or anxiety that you may currently be carrying.
Relaxing your whole body.
Softening.
And allowing for your energy to flow easily and abundantly throughout your entire body.
Simply relaxing into the present moment.
Relaxing your entire being with deep,
Deep relaxation and lightness.
Being light.
Feeling and breathing peaceful light energy into your entire being.
And feeling this gentle,
Supportive,
Nurturing light,
Feeling your whole body,
Mind,
Emotions.
Feeling deeper than ever before.
Choosing this state of deep peace and relaxation.
And on your next breath,
Intending and choosing to bring your body,
Your mind,
Your thoughts and your entire energy system into a state of stillness and silence.
Bringing yourself into wholeness and vibrancy.
And feeling so deeply grateful for this loving,
Relaxing experience that you are intending and choosing in this very moment.
Honoring yourself and where you are at in this moment.
Without judgement,
Expectation or pressure.
Very loving and honoring yourself and choosing relaxation and wellbeing.
Now in this state of deep inner peace,
If you'll tune into what it feels like and means to you,
To simply say no.
Without attitude,
Anger,
Resentment or victimhood.
Embracing any of these feelings and emotions from your system when you are ready.
And verbalizing in your own voice a gentle and firm NO.
Practicing saying NO from your heart.
And making space for any negative emotions or painful memories associated with either not having felt comfortable saying NO or somehow having felt pressured or judged into saying YES when you didn't really feel it.
Forgiving all that is surfacing in this moment as you practice saying NO.
Accepting,
Loving and forgiving any and all parts of you that feel pain in regards to expressing a clear and conscious NO.
Voicing out loud if you can a heartfelt NO like you would a heartfelt YES.
Repeating in your own voice,
In your own time and rhythm NO again and again.
Until you feel that this NO is coming directly from your heart.
Without fear,
Judgment,
The desire to control or feeling victimized by anyone or anything.
Simply saying NO.
Releasing old memories and projections from the past and simply,
Lovingly and clearly saying NO.
Listening to your heart,
Tuning into your personal alignment and remaining in integrity with yourself by simply saying NO.
Softening into this NO and feeling lighter and brighter by honoring your own voice,
Your feelings,
Your emotions.
Listening to your heart and feeling completely comfortable simply saying NO whenever that's what you feel in any moment.
And now remaining completely relaxed and open if you'll allow yourself to remember times in the past when you said YES,
When you really felt and know,
When you felt pressured by others or your own self expectations.
Observing while remaining completely relaxed and present.
Those times when the fear of being emotionally abandoned or rejected for simply holding space for yourself and saying NO.
When that fear got triggered and you forced a YES when you felt a NO.
Every time you didn't feel safe saying NO,
When it was clearly how you felt.
Lovingly remembering,
Not being able to say NO.
And why?
Without judgement,
Regret or blame of yourself or anyone involved.
Honoring your self-sovereignty in the past by choosing to understand why it felt so uncomfortable or even seemingly impossible to simply say NO.
And choosing in this moment of your own free will to practice saying NO without aversion or fear or reactivity.
Without fear of retaliation,
Abandonment or missing out.
Simply saying NO without attachment or aversion.
Saying NO from your heart as a reflection of you honoring yourself.
Connecting to your deepest truth and saying NO from this space of deep inner knowing of what feels aligned for you or not.
Feeling into your NO and being at peace with it.
Completely saying NO.
Saying NO,
Thank you,
With the same energy as you would say YES.
Being voicing your NO until it feels completely natural and comfortable and there is no subconscious projection of being bad or unkind for saying NO.
The gentle,
Kind,
Caring and loving NO,
Thank you.
Allowing for any painful memories of not having felt comfortable saying NO to come to the surface as they may and choosing to say NO.
To express your deepest truth and where you are without assigning meaning to it,
Without projecting what it supposedly means about you and whether you are or are not a good person.
Understanding to no longer apply meaning to a YES or a NO,
Just feeling into it.
Continuously releasing any fear of abandonment or rejection and honoring where you are right now.
Feeling at ease and at peace,
Saying NO.
In this moment and in any moment.
Removing yourself for not having felt able to say NO,
In the past.
Forgiving others for having pressured you into saying YES.
Forgiving it all from your heart.
Saying I love you.
I'm sorry.
Please forgive me.
Thank you.
Removing all of these memories of pain and pressure,
Letting them all go.
Finding this space of truth,
Authenticity and integrity within yourself where it's always okay to say NO or YES and to have a change of heart too.
Saying NO in the same way that you would say YES without closing your heart or judging anyone including yourself.
Saying NO and being at peace with saying NO.
Completely aligned within all parts of your being with saying NO.
Until you feel it completely in your heart.
And practicing expressing saying NO a few more times.
Until it feels completely natural and normal.
Completely lovingly saying NO.
And breathing this gentle loving NO into the parts of your body,
Mind and emotions that may have avoided saying it even when you were feeling it.
Bringing this energy of a gentle loving NO back with you.
In balance and harmony within yourself with both YESes and NOs.
As a part of the process of life and relationships,
Of healing and growth and being in a physical body.
Bringing back with you this capacity to hold your truth.
To be in your own space as you are.
And to allow yourself to be as you are.
And for that to be as acceptable as anybody else being as they are.
Sensing,
Feeling the word NO differently than you have in the past.
And bringing this energy of self-sovereignty and personal balance.
Boundaries back with you.
Into the space that you are in.
A space of personal freedom.
Into the time that you are in.
Feeling light and free.
Listen to yourself and to your deepest truth.
Honoring of your heart.
Whether your heart feels a YES or a NO.
Gently align to your own inner feelings.
And when you are ready,
Gently opening your eyes to this new reality where it's always okay for you to express your truth.
Whether that is a YES,
A NO or an I don't know.
And when you are ready,
Gently open your eyes to this new reality where it's always okay for you to express your truth.
