You can get started on week two by listening to the video.
It's time to refine the fine art of saying NO!
To say YES to yourself, something is going to have to give. If your NO isn’t easily available, you’ll find that grounding yourself first will help you stay steady. Here are some grounding possibilities:
- Imagining roots coming from your feet, try having the roots from your heels going forward and the roots from the ball of the foot going backwards for extra stability
- Massaging your feet
- Doing hip rotations
- Stamping your feet – yes toddlers just know this shit!
- Eating more root vegetables
- Imagining you are seated, or standing, right over the centre of the earth plugged into earth energy
Use any or all of these for this weeks’ task
Suggested practice
Take 15 minutes to yourself with a paper and pen.
- Check in with your body welcoming any sensations as they arise.
- Draw yourself in the centre, just a stick-person will do.
- Draw a circle around you, and outside the circle, name all the things you want to say no to, or would like to keep a distance from.
- Inside the circle, next to you, name all the things you would like to say yes to.
- Tear the paper on your line, removing the things you want to say no to. Feel free to burn, flush or throw them away responsibly.
- Check in with your body again and welcome any sensations that arise.
Your focus
Your focus this week is to practice saying NO. Work it like a muscle, kindly and with care and make it fun. Give yourself permission to do it with and without a smile, in a silly way, and unskilfully too.
Practice your NO this week.
Here are some ways to say NO:
- Thank you, but I can’t take this on at the moment.
- On this occasion, I must say NO.
- I’m sorry. I can’t do that.
- There are reasons why this is not possible for me.
- It’s not possible for me to do that.
- And NO, just NO!
It really helps, if, after you’ve delivered your NO, you leave a space. Dead air. Big enough for a truck to rumble through. An in-breath and an out-breath. Apologising and explaining can weaken your position but giving space allows you to stand your ground.
And if you cave don’t forget you can always delegate or reschedule.
While you’re practicing your NO’s, notice any fears or scripts that come up for you. Getting to know and understand what’s holding you back is absolute gold!
Review your NO’s at the end of the week and see how much space you have to say a massive YES to yourself.
You can return to the program menu or when you're ready, start week three here.