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The NO / YES Active Meditation is a favorite of many people. It helps to release suppressed negative thoughts and emotions from the body and energy and bring the practitioner to the more authentic and truthful “Yes” that arises from the depth of his/her being.
The expression of both the negative and positive thoughts and emotions so close to each other helps one to understand the contradictory nature of the mind, and experience the peaceful gap in the present where the silent being resides. It also helps to settle one's awareness in that gap
This meditation has three stages and lasts sixty minutes. You can practice it at any time, alone or in a group. The accompanying music will indicate the transition between the stages. Even practicing this meditation once a month can yield tremendous results and benefits. |
The NO / YES Active Meditation is practiced in the following 4 stages:
Stage 1: Say “No!” – 30 minutes
Sit or stand and begin saying, “No! No! No!” Even if you cannot think of anything you want to say “No” to, just continue saying “No! No! No!” and the suppressed emotions connected to the feelings of “No” will soon surface. Allow your negative emotions and feelings of resentment to be freely expressed. If you want to cry, shout, kick, punch a pillow, or have a tantrum like a child, allow yourself to do it without any judgment. Throughout our lives, we continually say “Yes” to people and situations when we actually feel like saying “No.” When we repress our true feelings, we become artificial and create tension and stress for ourselves and others. If anger or sadness come, let them be expressed while you continue saying “No, no, no.” Let your body move freely. Remember to remain a witness to all your thoughts and emotions without judgment or discrimination.
Stage 2: Silence – 10 minutes
Sit or stand silently and look inside. Stay absolutely still. Don’t move at all! Observe your breath, body, thoughts, emotions, and any movement of energy. While observing, focus your attention on your inner silence and peace. Watch your breath and feel your inner stillness.
Stage 3: Say “Yes!” – 15 minutes
Begin saying, “Yes! Yes! Yes!” We not only repress saying “No,” we also repress saying “Yes.” We stop ourselves from saying “Yes” to our positive emotions and to living life more fully. Allow your “Yes” to come from your inner depth. Let the “Yes” open your heart in acceptance of yourself and others. When you feel like it, begin moving your body and start dancing while saying “Yes.” Say “Yes” to life, to existence, and to the lessons you have been learning. Allow your heart to open in love and gratitude. Celebrate your being and your life!
Stage 4: Silence – 5 minutes
Sit or stand in silence. Bring your awareness into your center and integrate your experience.
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