Meditation to Say “No” with Love and Confidence – Episode 130

Saying “no” to the wrong opportunities is just as important as saying “yes” to the right ones. But how do we do this fearlessly, and kindly? Here’s a visualisation meditation to help you do just that.

Play the Meditation on the audio player below 👇🏽 (or on the insight timer app). If you prefer reading, then scroll down for the edited transcript. Enjoy! 🙂

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Meditation to Say “No” with Love and Confidence

(gently edited for a better reading experience)

Hi, welcome to a meditation episode of The Feel Good Factor. If you like this meditation, then sign up for my free newsletter, The Feel Good Tribe. You’ll get updated about my latest meditations there.

Saying no to the wrong people, projects, opportunities, situations is just as important as seeing yes to the right ones. But sometimes it’s hard to say no. We feel afraid. We feel like we might lose out on an important opportunity, or strain a relationship, perhaps even upset someone.

But when we say no, and when it’s done with love, with a clear intention, then we’re helping everybody involved

Not only are you helping yourself so that you can create space for the right opportunities, the energy that’s the right fit for you to come into your life, but you’re also helping the other person.

It’s okay if they feel disappointed. Because when you’re not the right fit for each other, if you work together, it’s not going to work. The project, the collaboration, it’s not gonna be successful, or joyful for either of you in the long run.

The fact that you knew to say no just means that you’re a little ahead of them, and you’re doing it for the highest good.

Woman sitting on a beach with her back facing us. She's sitting cross legged in a position of meditation. Arms raised as if she's setting boundaries and saying no with love and firmness.
Photo by processingly on Unsplash

This meditation’s going to help you say no with love and create those energetic boundaries

So that when you finally have to talk to the person, you’re able to handle it with great compassion, firmness, as well as kindness.

Find a quiet place, sit down comfortably. Close your eyes and relax. Take a deep breath in and as you breathe out slowly and completely, allow yourself to calm down and relax. Breathe in calmness and confidence. Breathe out any anxiety you might have about saying no. Let it all go. One more time, breathe in deeply, hold, and exhale completely.

Now, allow your breath to become normal, just observe it. Watch the movement of your stomach, your chest, your shoulders…just pick one point and focus on it. Allow the gentle movement to relax you more and more and bring you into the present moment.

Now, picture yourself in a beautiful, safe space

It could be on the shores of a quiet beach, or in the middle of a lush garden in the woods, it could even be inside a beautiful, safe, closed room. You decide, and you picture yourself sitting comfortably in that place.

Notice the complete environment around you. What are the smells, the sounds? What’s the temperature like on your skin? Is there a breeze? A warm fire? Water? Take your time to set up the place however you like, for you to feel completely comfortable and safe here.

Know from deep inside your being that you’re absolutely safe here, and you’re guided by higher energies. You’re surrounded by your guardian angels, guides, gods, your higher self. You’re deeply connected to all of them in this place of safety and grounding.

Know that whatever you say here, whatever you think, you feel, you do, you can do no wrong. You’re being guided, and you’re taking action and saying the words according to the highest guidance you could possibly receive.

Now, picture the other person, the one to whom you need to say no to

They walk in and they sit comfortably in front of you. They too are calm and comfortable in this space. As you warmly and gently smile at them, they smile back at you. And you realize that right here, in this space, the highest selves of both of you are communicating with each other.

You are at your highest and they are at their highest. There’s a warm, glowing, golden light all around the space encompassing both of you with its safe, protective, loving, powerful energy. Now that you’re both centered, speak deeply from your heart.

With great kindness and love, set your boundaries

Let them know why you say no. Tell them with firmness and clarity that this isn’t the right fit, and perhaps you should not be working with each other on this project (or whatever it is).

Whatever reason you want to say no, express it. Express it with confidence and love. Don’t be afraid.

As you speak, they’re being completely receptive to what you’re saying. Their highest self has listening to you, and understands the merit in what you say.

Picture a chord of light that’s coming out of your belly button and is connected to theirs

And as you speak, as you convey the message from your heart about how you should not be working together, how it’s a no from your side for this particular situation or opportunity, picture the chord of light coming apart.

Gently, safely, and slowly disintegrating. It’s vaporizing into the ether. And by the time you’re done speaking, and they’re done listening, the chord has completely disappeared. There’s nothing binding you to each other.

Now feel the healing golden light all around you

Feel it going completely throughout your entire being. It’s healing you, releasing any vestigial unwanted, unnecessary fears or energies. Completely washing it all away from you and replacing it with power and love and confidence, as you trust and surrender to the universe’s highest plan.

The same thing’s happening to the other person too. They also are getting healed inside and out. And they don’t have any anger or resentment. All of it has dissolved completely. They too are completely in acceptance.

And now, with all your heart, wish them well in their endeavours

Set the intention that they may get the person who’s the right fit for them, and know fully well that now you’ve created space to attract the people who’re the right fit for you.

Bow down to each other. And then the person gets up and walks away in peace and harmony. While you feel deep relief and freedom for having said no, with confidence, kindness and love.

And whenever you’re ready, thank your guides, your agels, your highest self for guiding you. Request them to be with you always. Invite them to guide you always, and surrender to the highest divine energy.

Come back, back, back, back to yourself. Take a deep breath in and gently release. Know that now you can have the meeting with this person and say no to them.

NO painted in large, bold letters in yellow paint on a blue wooden wall.
Photo by Debby Urken on Unsplash

You know in your heart with complete faith that the right words will flow out of you when the time comes

Whenever you’re ready, rub your palms together. Place them over your eyes and as you move your palms away, slowly and gently open your eyes.

Thank you for meditating with me today. Come back to this meditation anytime you want to say no but you don’t know how, and you’re afraid. But you know that’s the right move, to refuse.

Allow this power that you’ve tapped into to take you through that real life conversation where you get to say no to the person with love and kindness.

As I said, for more information about my latest meditations and other things that could help you contemplate or generally make you smile, sign up to my newsletter, The Feel Good Tribe.

Thank you so much for listening to The Feel Good Factor! I’m Susmitha Veganosaurus and I’m really looking forward to talking to you again next week. Take care. Bye!

I use Otter for all my transcriptions, and it’s awesome! Try it out.


Susmitha Veganosaurus

Shorth haired Indian lady, beaming a wide smile. Flowers in the background. Vegan business coach and chef Susmitha Veganosaurus

“I’m a Spiritual Vegan Multi-Passionate Entrepreneur. I read voraciously, find humour in most things, and believe kindness and authenticity can make this world a happier, loving place.

If my content resonates with you, join my free newsletter where I share Life and Business Tips, Vegan Hacks, Holistic Guidance, and more.

Vegan cuisine and holistic business building are my two biggest passions. If you’re looking for guidance with vegan cooking, or want to grow your conscious business with joy and fulfilment explore ways we can work togetherhere.”