Learning To Say No More

This Learning to Say No More audio is designed to help you overcome the challenges of saying no, empowering you to set boundaries with confidence and ease. You’ll learn to assess requests thoughtfully using the “Four I’s” framework—Impact, Investment, Intention, and Intuition—ensuring your choices align with your goals and values. By practicing calm, assertive communication and reframing limiting beliefs, you’ll cultivate self-respect, reduce overwhelm, and create space for the things that truly matter. This session will help you embrace the strength to say no without guilt and prioritise your well-being.

Transcript

Welcome to House of Wellbeing.

This guided meditation audio will use powerful techniques to help you sink into a deep state of relaxation.

So please be sure that wherever you're listening to this audio,

You're in a safe and comfortable place,

Free from distractions,

Where you can fully relax and let go.

Please make sure you're sitting or lying comfortably in a place where you're free from interruptions,

Where you can focus only on yourself and enjoy this time just for you.

Should you need to open your eyes at any time,

Your subconscious mind will alert you and you'll easily come out of this beautiful state of relaxation.

But for now,

Make sure your head is fully supported and that you're as comfortable as you can be as you gently close your eyes and begin your journey of enhanced physical and mental well-being.

Settle down into a comfortable position.

Make sure you're removed from distractions and that you're sitting or lying comfortably with your head supported and your arms and legs uncrossed.

Now close your eyes and allow your breath to slow right down.

As you listen to my voice and let me guide you through a journey of healing and calm.

I'd like you now to allow your powerful imagination to think of a beautiful garden.

It may be a big garden that you visited in the past.

Or a garden you have admired from afar.

Or perhaps your own garden.

And it's beautiful to you.

Perhaps it's coated with luscious green grass.

A vast array of vibrant,

Colourful flowers.

Or maybe it's buzzing with birds and bees that bring a lovely calming sound as they flutter around your garden.

Different aromas fill the air.

And you notice the sun is shining.

The temperature is just as you like it.

And you feel safe and calm.

Tall trees gently sway in the breeze.

And there's not a cloud in the sky.

You notice a comfortable looking reclining chair.

And you take a seat.

Adjusting it to your desired position.

You're amazed at just how comfortable it is.

As your body sinks right down.

And the thick padded cushion supports you perfectly.

You can hear the birds chatting and playing happily in the trees above.

You feel happy.

Allowing your muscles to release.

As you sink into the comfort of your garden of peace.

This is your garden of peace and tranquility.

You look ahead at the beautiful landscape of fields that stretch out to rolling hills.

And you notice that the sun is slowly setting.

Filling the sky with all different beautiful creamy shades of oranges and reds.

As it slowly reaches the horizon.

The birds are quietening down now.

And all around you,

You feel that the garden is getting ready for rest.

As the sun slowly sets.

You watch as the clouds merge with the beautiful colours.

And the light emanating from the sun seems almost like a healing light shining just for you.

You allow yourself to go further into relaxation now.

As the sun gets lower and lower.

Deeper and deeper in the horizon.

With every long slow breath you take.

You notice how the sun sinks just a little more.

And how you go deeper into your state of total calm and comfort.

You watch as the sun dips completely beyond the horizon.

Leaving a lovely warm feeling that spreads across the fields and garden.

And this lovely warm feeling spreads throughout you now.

Throughout your mind and body.

You feel more and more connected to the words I'm saying and to the changes about to come.

You're now in a deep state of relaxation.

And I'd like to speak directly to your subconscious mind.

Which often tries to protect us by keeping us in old out of date patterns.

I want to thank your subconscious mind for doing such a great job of protecting you.

But it's okay to open up to new suggestions and opportunities.

You no longer need out of date emotions that no longer serve you.

Today your subconscious mind is open to receiving new and positive suggestions.

In the past saying no to someone may have made you feel guilty.

Or perhaps you worry that you may disappoint someone.

And feel anxious about your decision.

You may have found yourself often prioritizing others needs over your own.

Seeking to make those around you happy.

Even at the expense of your own well-being.

Today we're going to focus on feeling more comfortable saying no to others.

And all the benefits that this will bring you.

From now on in you recognize that saying yes to too many commitments.

Or taking on too many assignments.

Only leaves you feeling overwhelmed and stretched too thin.

You no longer have the desire to feel unnecessary stress by taking on too much.

Not only does this over commitment affect your own well-being.

But you now recognize that it places additional strain on those around you.

Whether it's your team your family or your loved ones.

Perhaps you can't give your family more of your time as you're too busy.

Or perhaps saying yes to too many things has resulted in an overstretched and burnt out team.

So from now on in before you go to a straight yes or no.

I want you to access the request and think about the four I's.

The first I is impact.

Will this affect others around me such as my team family or loved ones.

The second I is investment.

Do I have the time energy and resources to commit to this request.

How long will it take how important is it.

The third I is intention.

Does this align with my goals values and priorities.

And the fourth I is intuition.

If your intuition is telling you to walk away.

Then you do or is your intuition telling you to dive straight in.

Impact investment intention intuition.

If you align with all four of these criteria then you feel reassured that you should say yes to the request.

Where a decision needs to be made quickly you may agree to say yes even when you align on three out of the four.

However if you don't align on any of the four criteria you now have the confidence to say no.

Without feeling any guilt or worry about your decision.

You prefer to be honest and upfront explaining why you can't fulfill the request in a polite and respectful way.

Keeping your tone and body language positive and authentic.

You are empathetic and compassionate when saying no.

You know this may not be ideal for them but you no longer prioritize their needs over your own.

In some instances if you have the time there may be a small way you can help.

Perhaps by offering a gesture or another small way you can help out.

However you remain clear and you don't leave them with any false hope as you express clearly it's only a small role you can help with.

When faced with a negative reaction from someone you've said no to you remain calm and in control.

It's natural that the other person may feel frustration but you remind them it's not personal.

And as you explain your reasons why you can't help they're much more likely to understand.

And now in this calm and focused state.

I'd like you to imagine a situation where you felt the need to say no to someone.

See yourself standing with someone who's asking you to fulfill something you just can't do.

Perhaps it's a request that feels too overwhelming or it doesn't align with your goals.

Your old self would lean towards saying yes even when it didn't feel right.

But this time I want you to notice that you feel different.

You feel a quiet steady strength from within you.

A sense of clarity and self assurance.

A confidence and overwhelming feeling to protect yourself.

And those it might impact around you.

You know that your time and energy are valuable.

And it's okay to prioritize your needs.

So see yourself calmly and confidently saying no.

To this person.

See yourself maintaining eye contact using a calm tone and standing tall.

Notice how good it feels to be honest and assertive.

Perhaps you're saying one of the following.

Now is not a good time as I'm in the middle of something.

How about we reconnect at another time.

Or let me think about it first and I'll get back to you.

Or I'm not the best person to help on this.

Why don't you try someone else.

Or I can't commit to this as I have other priorities at the moment.

Notice how good it feels to politely turn them down.

As you feel your shoulders sink into the frame of your body.

You start to practice saying no more and more.

Maybe saying it out loud or in the mirror or saying no more at home to small request just to get used to it.

There's no right or wrong way to saying no.

But over time you know that you'll find a way that works for you.

Now let's connect back with your imagination again.

To reframe the thought patterns that might have held you back.

Imagine the phrase in front of you.

I must always say yes to avoid conflict.

I must always say yes to avoid conflict.

It's written on a chalkboard.

And now visualize yourself picking up an eraser and wiping it clean.

In its place I want you to write the word.

It's okay to say no.

I can handle others reactions.

It's okay to say no.

I can handle others reactions.

Picture a future version of yourself who has fully embraced this ability to say no.

See this version of you smiling.

You're confident and at ease.

You notice how this person exudes calm self-respect and inner peace.

Now step into that version of yourself now.

As if putting on a new empowering coat.

Feel how good it feels to embody this confident version of yourself.

Now each time you encounter the fear of saying no.

I want you to remember this.

Saying no doesn't make you selfish or unkind.

It makes you strong and true to yourself.

As you repeat these affirmations.

I have the right to say no without feeling guilty.

Saying no is a way to protect my time,

Energy and priorities.

Every no I say creates space for a more meaningful yes.

I can say no calmly and assertively without fear or judgment.

My boundaries are important and I have the strength to enforce them.

Saying no to others is saying yes to my well-being.

I trust myself to make decisions that align with my values.

It's okay to disappoint others if it means staying true to myself.

From now on you're someone who values your time and energy.

You're confident in setting boundaries and unafraid to say no when it's right for you.

You're someone who respects yourself enough to prioritize your own needs.

Knowing that your well-being is important.

You are assertive,

Calm and clear in your decisions.

And you trust that saying no will create space for the things that truly matter to you.

All these positive messages are now firmly embedded in your subconscious mind.

And they'll grow stronger and stronger day by day.

Stronger by the day,

Stronger by the hour and stronger by the minute.

And when you're ready you'll gently emerge from your state of relaxation.

Open your eyes,

Feeling fully awake,

Refreshed and alert.