Embracing “No” as Growth

Hearing “no” can sting, but each rejection can be a stepping stone toward your dreams. Today’s meditation guides you to welcome “no” as feedback, building your resilience and bringing you closer to what matters.

Your Morning Mantra: I grow stronger with each “no”

Jennifer Cray is a life coach, meditation teacher and yoga teacher for Living Lit Up, based in Brisbane. You can deepen your meditation practices with her on Insight Timer.
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Episode Transcript

Speaker 1 (00:05):
Approche production.

Speaker 2 (00:16):
Good morning. I'm Jennifer Cray, host of you are morning mantra.
Hearing no, can sting, failing, or facing rejection often feels
like a door slimy shut. Today's meditation is about welcoming
those nose as stepping stones, each one building resilience and
bringing us closer to our dreams. Your morning mantra, I

(00:43):
grow stronger with each no. Let's begin.

Speaker 1 (00:53):
If it's safe to do so, close your eyes or
lower your gaze. Relax your eyes, relax your ears, relax
your jaw, relax your shoulders down, and bring your attention

(01:14):
to your breath. Drawing your breath to the space between
your eyebrows. Recall a time of rejection or hearing no,
a failed pitch, a closed door, or someone laughing when

(01:35):
you shared a dream. As the vision settles, notice where
the tension shows up. Maybe a tightness in your throat,
a sinking in your chest, or a flutter in your stomach.

Speaker 2 (01:57):
These sensations might scare us, they might even stop us
from continuing. It's helpful to know that they also remind
us how deeply we care about our goals. A breathing
exercise can be used to help us refrain. With each inhale,

(02:25):
invite in quiet courage, like soft embers glowing in your chest,
and with each exhale, send out the stress of rejection. Remember,
most successes have a trail of nose along the way.

(02:49):
Nose uses feedback to trim away excess and shape a
clearer path forward. Today's mantra, I grow stronger with each no.
Repeat to yourself, either out loud or in your mind.

(03:11):
I grow stronger with each no, bringing your awareness to
your breath and back to the space around you. Slowly
open your eyes to increase self awareness and growth. I
invite you to listen to this evening's reflection. You can

(03:34):
also deepen your practice with me on Inside Timer. Find
the link in the show notes below

Speaker 1 (04:06):
The MoU