Say No

Saying no is important to your wellbeing, boundaries, and self-alignment so why does it feel so hard to express sometimes? In this guided meditation, you will begin with a breathing practice known as Ujjayi breath, or victorious breath, to invite in the power to say “no.” This exploratory meditation could stir up emotions you didn’t realize were hiding so it’s recommended you do this in a space where you feel safe to explore what shows up.

Transcript

Hey friend, It's Meg Wolf and today I'd like to try things a little bit differently by starting out more like we're actually in the same space talking to one another. Today we're going to be talking about and saying no. Not some variation of no like it's sister nope or it's cousin ah I don't know. No we're gonna be actually practicing saying no today. So I think it's really important that you know I'm here for you. I know that saying no can bring up all of these weird emotions and feelings and thoughts. So since we're gonna be working in that kind of space today you know I want to be here with you as your friend as that voice in your headset that's like yeah you got this say no you know we're gonna set some boundaries today but creating that safe space for you to do it wherever you are because this could be a little bit emotional. Find a spot where you can be alone. You can just be with yourself. I recommend for this maybe you find a seated position somewhere where you can really root your sit bones to the ground or I'm actually on a kneeling so I'm resting my hips on my heels and this is a really comforting position for me because I'm able to root into the foundation of my body but lift my torso up and find a really nice tall spine. So find what feels good to you and then be there. Just find yourself in this position and begin to settle into your body. Beautiful. Shift your shoulders so they stack over your hips. Yes even if you're lying down or standing you can imagine it. And begin to come into yourself feeling all those feels maybe noticing any voluntary or involuntary muscle twitches. Noticing if you're holding tension in your jaw, Your neck. Just be aware if your shoulders are caving in protecting your heart. See if you can gently open up through your collarbones, Your chest. If you're seated maybe there's a wall behind you that you can use to rest your back on or think about engaging your core muscles to really help you sit up nice and tall. Or don't do any of that because this whole session is about saying no so you can already start saying no to me here. This is about you and you finding a comfortable position. Everything I offer today is just a suggestion. Begin to breathe in through your nose and soften your gaze if you haven't already. I invite you to close your eyes or find a spot that you can focus your sight on. And then begin listening to your breath. Begin to take some powerful breaths in through your nose filling it up to the bottom of your stomach. And then do the same with the exhale. Breathing out with some force. In the yogic practice we call this Ujjayi breath Ujjayi breathing. So it's like you're breathing and really pulling the breath into the back of the throat making that noise. And then breathing out through the nose like you're trying to fog up a window. And we use this breath to begin building heat in the body preparing for a more physical practice but also helping us prepare for a powerful meditative practice as well. So give this breath a few tries right where you are. Maybe noticing what begins to come up for you as you breathe like this. Maybe you feel physical sensations of warmth or maybe you begin to notice thoughts of frustration or maybe even some anger begin to surface as you invite this powerful breath into your body. Stay with it. Stay with the sensations for a little bit longer if you can. Keep pulling the breath in through the nostrils down your throat. Feel it entering your chest and flowing to the base of your stomach. And exhale really push it out draw that navel in towards your spine. One more time just like that. You can continue with that breath or let your breathing return to normal. Notice what's gone on in your body. Maybe your seat has collapsed a little bit. See if you can bring your shoulders back over your hips and keep breathing into your belly. And finding full releases with the exhales. I invite you to begin a simple mantra quietly to yourself at first. Know. As you breathe in think no. And as you exhale know. Breathe in and feel the know. And exhale let it out know. And cycle through this a few times. Know. Know. Know. Know. Know. Begin to notice if you feel a difference with the inhale know versus the exhale know. And without judgment just noticing if they feel different to you as you invite saying no in. And then you invite the know out. Maybe begin to notice what other kinds of thoughts come up. Are you saying no to something? Are you saying no to a situation? Or are you saying no to a person? Maybe yourself? As your mind goes down those paths, Those thoughts, Notice them. Notice where they might be leading you. And then return to the breath. Come back. Come back to your simple mantra of know on the inhales. And know on the exhales. And maybe you found a better rhythm that suits you. Maybe that's keeping the know on the inhale or keeping the know mantra on the exhale. Settle with the rhythm that fits you and your needs and wants right now. Stay with the sensations, The emotions. Stay with your breath. Let the powerful know come into your body. Let it empower you. Don't be afraid of what saying no and setting boundaries could do. Embrace what it could do for you. It could help you feel more aligned with what the inside you is screaming the whole time. Notice if your shoulders have begun to move. Notice if your shoulders have begun to cave back in towards your heart. See if you can remain open for just a few moments longer. On your next inhale, Breathe it in. Let it be gentle, But let it be strong. Know. Know to whatever you need to hear it. And as you exhale, Release that know. Maybe say it out loud. Maybe it's a whisper. Maybe it's stronger. Or maybe it's fierce. Know. Let your breathing return to normal. Take a moment to be with yourself. Check in with what you're feeling. Where your mind's at. Where is your heart? How's it going in the body? Let your breath soften. Let your face soften. Relax the jaw, The neck, Shoulders. And open up through your heart. Find strength and vulnerability. We'll seal this practice by taking one deep breath in through the nose and then letting it out through the mouth. Inhale, Invite in the air. And exhale, Sigh it out. Be gentle as you bring your awareness back to your physical space. Maybe flickering open your eyes or letting your gaze sweep the room. Thanks for being here today. Thank you for saying no, For letting it out. I hope this practice serves you and helps you to find your power in saying no.