Meditation Technique - The Art Of Saying No

Take a deep breath and relax.

Another deep and slow breath and relax.

Allow yourself to relax,

Not in a lazy way,

But in a focused,

Concentrated way.

Deep relaxation,

Yet highly focused.

Rest and take another deep breath and relax.

Allow your breath to become deeper,

To become slower,

To become automatic,

Without you having to do anything.

Can you become aware of the blackness,

The black space of having your eyes closed?

Place all of your focus,

All of your concentration on this blackness.

Relax into the blackness,

Concentrated,

Focused.

And,

Whenever a thought comes up,

You're gonna say no to it,

No,

You are not welcome right now,

And let it go,

Come back to the blackness.

No matter how busy the mind,

Keep saying no,

Not right now,

And just return to the blackness and place your focus there again.

Don't judge yourself,

Don't judge your thoughts,

Don't put a label on them.

As soon as you're aware of it,

Just say no,

Not today,

And return to the blackness.

Practice the art of saying no.

Surrender into the blackness,

Lose yourself in the blackness,

Again,

Not in a sleepy,

Lazy way,

But in a focused,

Concentrated way.

No distractions are allowed,

No thoughts,

No feelings,

No physical sensations,

Just focused awareness.

Become Empty.