Welcome to this practice on experiencing your absolute truth and learning how to say no.
Many of us have been conditioned to comply with others,
To always say yes,
Be kind,
Smile
and nod.
And especially for women,
There's this good girl complex,
Where you should be
a good girl and not speak up.
But even for men,
For many of us,
This is applicable.
And
as we grow older and we grow up,
We realize that sometimes we actually don't want to comply,
Sometimes we actually want to say no.
But due to this conditioning,
We have developed
this fear of conflict,
The fear of saying no.
And what might happen if you go against
what other people say or do.
So this practice will help you to embody your no.
And it will
help you to heal your fear of conflict,
Your fear of speaking up.
So just finding your
comfortable position here.
Allowing your breath to regulate itself.
No need to force
anything.
Flow exactly how it wants to flow.
And then tuning into the body.
Paying attention
to what part of you has called you to this meditation.
Where can you feel it in your
body?
And how does this show up?
Bringing your full attention to this place.
Maybe it's
a thought,
Maybe it's a physical sensation,
Maybe it's an emotion.
After you've found
this part,
Becoming aware of how it looks like.
And how does it feel like right now?
In what state is it?
Notice how close it is to you.
Perhaps you feel it's very close.
It's almost blended with you.
If so,
You can ask it to give you some space and relax back.
Taking a comfortable breath here.
Giving yourself some space to breathe.
Maybe asking
again if it can step back.
Give you some space to breathe deeply.
And letting this part of
you know that you are here.
You are listening.
You are here to help.
Letting them know that
there is a you that is calm,
Compassionate,
Open.
And perhaps just taking a few breaths
together with this part of you.
Resting in each other's company.
And in your compassionate
presence.
And if you feel some resistance,
If you don't feel compassionate,
Asking if
this other part wants to move to the side.
This is your protective system.
Gently asking
permission from your protective system to move aside so you can be with this part of
you.
And then again checking in.
How do you feel towards it?
Maybe you need to ask again
if a protector wants to give you some space,
Allow you through.
And then whenever you find
that compassion,
That warm feeling,
Gentle curiosity,
Just being with this part.
Asking
it if it likes its job.
Does it like to suppress your truth and comply with others?
Or does
it think it has to do this?
That this is the way to behave?
And letting this part
know that you are here to help them.
And that they can rest.
They don't have to continue
to take this role upon them.
Take as much time as you need to be with this part.
This
is the real healing.
And then you can ask this part what they need.
And then setting
the intention to provide it for them.
And then gently thanking them for showing up
today.
Extending your deepest love and gratitude to them.
Take a deep and comfortable breath
in.
And release.
And now I invite you to bring your awareness into your body and envision
a recent situation in which you complied,
Said yes,
When you actually wanted to say
no.
And from this place of being grounded in who you really are,
Imagine this scenario
being rewritten and you actually speaking your truth.
You can say the words out loud
or in your mind.
Now let's together practice saying no.
From your promise,
Your intention
to this part,
Your promise to yourself from this grounded,
Rooted place.
Take a deep breath
in.
And together let's say no.
No.
Let's do that again.
Take a deep breath in.
No.
Take a deep breath in one last time.
No.
Notice how all three no's had a very different
tone.
Perhaps yours was louder or softer.
Maybe there is some anger beneath it.
There
can be many different layers and many different parts when it comes to people pleasing,
Learning
how to say no.
So take it step by step.
You've done an amazing job today.
Practice saying
no.
And if any part of you feels like it's rude,
You can do this practice again and connect
with this part and do the deeper healing work.
My name is Anais and it's truly an honor to
guide you through this practice.
I invite you to gently move your body,
Perhaps do a
little bit of shaking or dancing.
Give yourself a hug,
Whatever feels good in this moment.
You're doing the deep and true work.
You can be very proud of yourself.
Thank you for being
here and I'll see you next time.
