Meditations for learning to say no.
So very gently begin to shift your head left to right.
And feel that rotation ever so gently in your neck.
And just allow yourself to feel the sensation of no and if there's pain in the neck or tightness just observing that gently.
And then we'll begin to use the word no,
No,
No,
No.
Just practicing that simple word,
Those two letters,
No,
No,
No,
No.
And notice as you say these words,
Where in your life may you not be saying no?
When you need to be saying no,
Your body is saying no,
And yet your words are not.
No,
No,
No,
No.
As you move your head back to center,
We'll begin to use the arms.
This could be done seated or lying.
No.
And just allowing that movement to come through the head,
Neck and shoulders,
Removing any confusion that might be stored in the shoulders,
Which tend to rise when we read someone's body language,
Confusion exists.
So just practicing saying no and moving your head and neck with your opposite arm.
Maybe your no becomes just a little bit louder,
So you allow yourself to really say your no from your diaphragm and your belly.
Because many of us have been trying to help,
Please save,
Fawn,
Be liked for a very long time.
And learning to say no pulls you out of this trauma response.
No,
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No a quicker movement and a quicker breath and if this doesn't feel right come back to the slower one so we come to here so breathe to one side and exhale to the other and silently repeat the mantra no and then when you're ready slowly drawing back chin down if you feel a little dizzy bring your hands to your heart here and offer yourself deep self-compassion for perhaps just simply allowing yourself to feel again the boundaries of your body and heart perhaps where you've given too much of yourself your energy your time or your love feel that now and just gently draw back that energy into you so gently returning to a neutral and stable position once we begin to say no in our lives this means we can say yes to what has meaning for us to what brings satisfaction and deep power back into our bodies our hearts our mind our field our field of consciousness so what is it in your life that you are saying yes to just allow your head to gently move up and down feeling that yes in your body relax the head neck and shoulders and let that yes move through your upper body and then we'll repeat the word yes yes yes we'll change that slightly so this time it's a whole body yes so we inhale the hands high and then we exhale coming down yes yes yes inhale lifting up and exhaling down yes yes yes yes yes inhale lift the hands high inhale exhaling down yes yes yes yes gently returning back to neutral and feel the hands come over the heart and feel that yes in your heart in your eyes in your smile this is what i'm saying yes to and feel any fear or guilt and do it anyway feel the fear feel the guilt and say yes anyway standing or sitting say stably and now really observe truth in your body what is true for you in this situation what is true for you to say no to what is true for you to say yes to as you stretch into the boundaries of your body as you stretch more deeply into your truth your body what feels safe to say yes to feel your inner energy as you say yes to what feels safe safe steady calm and abiding say yes with your eyes your heart say yes with your hands and your feet say yes with your heart your nervous system the flow of your blood and prana your chi say yes and move towards this yes this truth gently calmly pacifying the nervous system with love and compassion as you do
