Hello,
Welcome to this Music as Medicine practice.
My name is Beth and I'll be guiding you today.
So this practice is all about the empowerment of know.
If you enjoyed this practice and you'd like to review it,
It would be much appreciated.
You can also follow my profile here on Insight Timer.
Now,
Many of us were raised to believe that if we wanted to be good boys and girls,
We had to say yes when anybody wanted something from us.
We were taught that it was selfish to say no,
Or that it was unkind.
Today,
We'll be doing a simple seated meditation practice while listening to medicine music around the word know.
It's so important to be able to simply say no when we need to,
Without having to justify or explain ourselves,
Whether in relationship or just on a path to healing and self-empowerment.
So if you've had a lifelong difficulty in saying no,
Or you're in a situation at the moment where it's very difficult with certain people or in certain situations to say no,
Then this practice is for you.
All you have to do is show up.
It works by grace to help confirm and establish within you your right to that powerful word.
If we can't access our ability to say no,
It's just as likely that we have an equally hard time saying yes to the things we truly want.
Saying no is how we honor our energy,
Our time,
Our resources,
And our nervous system.
It's how we stop betraying ourselves in the name of being nice.
It can feel awkward sometimes to say this word,
At least at first,
Because we've been trained to feel that way when we take actions that are in our own best interest.
We might have fear of the repercussions or the responses of others as we begin to create our own boundaries with this all-powerful word.
And it can be hard to let down those we love.
We don't want to disappoint.
But what if no isn't a rejection but a boundary of love,
One that protects you and the other?
By skillfully using the word no,
We're able to protect our peace,
Our center,
And our ability to trust ourselves and our choices.
The more you say no,
The easier and easier it becomes to do so simply,
Without charge,
Without explanation.
So join me now in this meditation by making yourself comfortable.
We'll be doing a mudra here.
You can choose to place either your left or your right hand on your heart.
And as the song plays,
Of course,
The first few times you hear it,
You're not going to know the words.
But as you practice again and again,
And you become comfortable with the words,
You can sing along,
Even if it's only a whisper.
At the end of the song,
We'll have silence.
And then I'll come back to speak to you briefly before we close.
Let's take three cleansing breaths now to remove from all dimensions of our being any charge or blocks that remain around the word no.
In through the nose,
Out through the mouth,
At your own pace.
Thank you so much for practicing with me today.
I hope you find it easier and easier to say no when you need to,
So that you can say yes when you want to.
