What’s your relationship with saying “no”?

Does saying “no” feel uncomfortable or unfamiliar? Do you find yourself giving long rationalisations or explanations when you do say it? What if I told you that “no” is a complete sentence?

Take a moment to reflect on this. Jot anything down that arises.

Now, identify one area of your life where you could practice saying no—start with something small and achievable.

As you move through your week, feel and sense how your body reacts when someone asks you to do something. Tune into that initial gut feeling—what does it say to you? Is it a “yes” or a “no”?

When you deflect, give a “maybe,” or say “yes” when it doesn't truly align with your desires, how does that feel? Pause. Feel and sense into these body-up signals.

Write down whatever sensations, emotions, beliefs or feelings arise for you, perhaps any patterns that you notice.

Return to this practice regularly and observe how your relationship with “no” may be shifting and evolving.