Saying no is like a muscle that needs to be flexed for it to get stronger and stronger.
If you barely say no,
You most likely are going to have a hard time saying no when someone asks you to do something that you don't want to do.
This is why I have a nice exercise for you.
Before getting started,
I want you to get a mirror because you are going to need it for part of this exercise.
I invite you to get comfortable,
Close your eyes,
Take a few deep breaths,
Do a quick body scan,
And notice any tension in your body.
If you do notice tension,
Visualize light coming into your body with every inhale.
Imagine a nice and powerful blue light inundating your body with health and love.
Direct that light into your tension.
Hold your breath while holding that blue light in your tension.
Then exhale and visualize that blue light carrying your tension away into the universe.
Inhale and exhale as many times as you need and keep visualizing that blue light flowing in and out of your body,
Carrying out more and more tension until you feel relaxed.
From this place of relaxation and awareness,
I want you to think about a situation where you wanted to say no and you didn't or you couldn't.
I want you to visualize that experience.
Go back to it.
Notice how you felt.
Notice what you said.
Why did you say that?
Become aware of your body language,
Any tensions that you may be feeling,
Any discomfort.
Maybe you didn't want the other person to feel rejected by you.
Maybe you didn't give yourself enough time to think about it.
Maybe you are just a people pleaser and can't say no to anything.
Just keep breathing in and out.
Keep visualizing that experience.
Keep noticing what's going on.
What were the consequences of you saying yes?
What would have happened if you said no?
What benefits would you receive?
What challenges would you face?
Now,
I want you to visualize yourself going back to the same experience.
And instead of saying yes,
I want you to repeat with me every sentence I am about to say and notice how you feel.
To do this,
I want you to open your eyes.
I want you to get the mirror and look at yourself.
We are going to do some mirror work to practice saying no in different ways.
I want you to notice what comes up for you.
It's totally okay if you feel discomfort,
Embarrassment,
Anxiety,
Or any other feeling.
You are going to a scary place,
To the unknown.
You don't know what's going to happen and your brain is afraid and trying to keep you safe.
You are about to get out of your comfort zone,
Of your familiarity,
Of your current habits and routines,
And stepping into the wild territory.
Please trust the process and be open-minded.
We are just practicing here.
Look at yourself in the mirror and repeat with me.
Right now is not a good time.
Can you please follow up with me in a few days?
Thank you for thinking of me.
May I please have some time to think about it?
That's not ideal for me,
But I know of someone who will be great.
I really appreciate your time,
But this is not something that interests me.
Based on my previous experience,
I know that this is not for me,
But thank you.
That sounds lovely,
But my ideal week is already full.
Have you created your ideal week yet?
Wow,
I am impressed that you are still here looking at the mirror.
If you are not,
That's okay.
Keep practicing and you will become better.
Remember that saying no is like a muscle that needs to be flexed.
It's going to take a bit of time and practice to be able to say it with confidence and respect.
If you like this content,
Then you will love my self-care course where you will learn more practices like this one.
I invite you to join and I cannot wait to see you inside.
Adios!
