So I’ve talked in this space about how hard it can be to say no. But what about to feel no?
In my work, Rubenfeld Synergy Method, we always come back to the body. The mind can play tricks, language can be contradictory, and emotions can cloud judgment. All of these things can be valuable allies in decision-making and healing. But the body is the holder of our most basic and profound truths.
Try this simple exercise. Think about a time when somebody asked you for something you didn’t want to give or do. No need to go deep into trauma territory for this: pick something that wasn’t too traumatic, but that you definitely did not want – like refusing a sales call, or being asked to stay late at work, or having to deal with that friend who is always getting themselves into trouble. Imagine the scene as richly as you can – where you were, what the air felt like, how you were positioned, what time of day it was.
Now focus on the part of you that, regardless of what you ended up saying, really didn’t want to do the thing. Focus on that feeling of ‘no.’
Then, ask yourself the following questions:
- What does ‘no’ feel like, physically? Is it heavy or light? Hot or cold? Is it sharp or blunt, curved or pointed? What is its density – thick like molasses, hard like steel, thready or fuzzy like cotton or spiderweb?
- What does ‘no’ look like? Does it have a color? Is it bright or dark? Does it have a shape, a size?
- What does ‘no’ sound like? Are alarm bells going off in your head? A door slamming?
- What does ‘no’ smell or taste like? Do you get a “bad taste in your mouth”? Does something seem “fishy”? Do you smell staleness, or smoke, or something else?
- Where is ‘no’ located in your body? Is it in your belly, roiling? Is it sitting on your chest, like an elephant? Does it make your feet feel like lead, or your shoulders feel burdened?
Once you begin to describe your ‘no’ with your senses, and locate it in your body (the sixth sense, called proprioception, comes into play here), your understanding of it can become clearer. Locating a feeling in the body helps us to concretize it, make it more real, and honor it rather than brushing it aside in favor of a polite response.