One of the most valuable meditations is one that teaches us to say "no".
Think of someone whom you admire-perhaps a close friend, a favorite writer, or a former teacher. Visualize that person saying no to something. What would her posture be? What tone of voice would he be using?
In your mind's eye, recreate the details of his or her actions. When you have to say no to something, try to emulate your chosen person. You will find that assertiveness comes more easily to you.
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