Meditation: Learn to Say No

Meditation for Women

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No is a protector of your boundaries. When we can get good at noticing and expressing our “no,” we make more space for our "yes,” Yes to what’s most important to us. Yes to what brings us joy. Yes to the people who lift us up. Yes to creating a life we love.

Choose a position that’s comfortable for you right now,

Whether it's sitting or lying down.

PAUSE…

Inhaling

1 - 2 - 3 - 4

Exhaling

1 - 2 - 3 - 4

Inhaling

1 - 2 - 3 - 4

Exhaling

1 - 2 - 3 - 4

PAUSE…

And one last time

Inhaling

1 - 2 - 3 - 4

Exhaling

1 - 2 - 3 - 4

PAUSE…

You said yes to this meditation.

Yes to relaxation,

And rest.

Notice what this feels like.

PAUSE…

Perhaps you notice a softening of your mind,

A deeper connection to your heart,

Or a more relaxed body.

PAUSE…

Bring to mind another yes that you’ve invited into your life.

Maybe it's making time for a family member or friend.

Snuggling with your pet,

Or making time for a walk or physical activity.

PAUSE…

Now let’s invite the word no into your experience.

Bring to mind something you’d like to say no to.

PAUSE…

Maybe it’s a normal chore around the house.

Or a meeting you’d rather not attend.

Or an invitation you’d like to turn down.

PAUSE…

Take a moment to feel the aversion.

What does that feel like in your body?

PAUSE….

Recognize the signals and signs.

Get to know these feelings, as indicators of no.

PAUSE…

Take a big deep breath in, releasing the tension of the no feelings.

PAUSE…

Tune in and genuinely listen to the ques from your body and return to the yeses.

Trust your feelings are always guiding you towards what feels right.

And away from what feels wrong.

Give yourself permission to say no.

Namaste, Beautiful

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