Guided meditation · 13 min
Learning To Say No
Let go of the guilt around saying no, and finish the night lighter, clearer and more yourself.
With
Gabriel LoynazRated4.81.3K plays
- Level
- Beginner friendly
- Style
- Guided meditation
- Sound
- Voice with quiet pauses
- Best time
- Evening or night
About this session
- Builds self-love
- Strengthens boundaries
- Encourages authenticity
- Lightens the mind
You sit tall, close your eyes and breathe in through the nose for four seconds and out for four. Then Gabriel Loynaz guides you to notice your thoughts, and to look at the moments you said yes when you meant no, until a calm refusal feels like self-love.
It suits anyone who tends to agree first and resent it later, or who worries what others will think. Use it at night, as a way to put down the day's obligations and rehearse answering from your center before tomorrow's requests arrive.
After the session
01
Permission to say no
Feel okay declining what you don't want.
02
A steadier center
Respond from calm instead of reacting.
03
Less need for approval
Care less about how others will react.
04
A lighter feeling
Finish feeling cleaner, lighter and more energized.
Who it’s for
Yes, if…
- People who say yes when they mean no
- Anyone who feels guilty setting boundaries
- Those who worry about others' approval
- Anyone winding down who wants to reflect on self-worth
Not now, if…
- Those looking for a deep sleep induction
- People who prefer silent meditation (this is guided)
- Anyone wanting a highly energising practice
Questions people ask
Still unsure? Ask your assistant anything about this session.
Is saying no really a form of self-love?
The meditation says that sometimes saying no is the highest form of self-love. It frames putting yourself first as not being selfish: you are the person you love the most, and from that place you can share love with others. It also invites you to notice what your intuition rejects as truth.
What does 'don't react to a reaction' mean?
When someone is unhappy with your answer, you don't have to respond by defending or backing down. Instead, Gabriel suggests acting from your center, from your true self, with the right words. Your boundaries are yours; how others take them is not your responsibility.
Why does the meditation talk about intention and energy?
It says the most important thing in communication is your attitude and intentions. You're asked to notice the energy with which you speak to others, because it affects how your message is received. A no given with integrity, good intentions and respect lands differently than one given from tension.
What is the breathing at the start for?
You breathe in and out through the nose, four seconds each way, after aligning your spine, opening the chest and rolling the shoulders back. It grounds you in the present moment, so you can observe your thoughts, emotions and body sensations before looking at how you treat yourself.
How do I practise what the meditation suggests afterwards?
Gabriel suggests starting with your closest friends or family. When someone asks a favor, be honest and don't feel bad about declining, and accept only when doing it truly feels good. The aim is to be honest with yourself, so you feel cleaner and lighter.