Inner Strength Meditation
A 6-minute guided meditation for finding inner strength when you’re feeling overwhelmed and need a reset.
When you’re feeling overwhelmed by life’s storms, this quick meditation can help you get centered, tap into your inner strength, and build resilience.
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Transcript
Hello, my name is Chris Saranchock. Welcome to a HelpGuide meditation on finding strength when you’re feeling overwhelmed and need a quick reset.
Let’s start by finding a comfortable position… sitting straight and tall… chest open… feet firmly planted on the floor… your arms resting loosely at your sides….
Imagine a string attached to the top of your head… pulling up… lengthening your spine and neck…
Now gently close your eyes…
Allow yourself to step out of doing mode… letting the outside world go. The next few minutes are just for you…
Now let’s take some deep, cleansing breaths…
Inhaling through your nose… filling your lungs… and exhaling slowly through the mouth.
Focus on the feeling of your belly rising with each inbreath… and falling with each outbreath… completely emptying your lungs…
(Pause for breathing)
Just continue to breath… deep, cleansing breaths… in… and out…
See if you can release some of the tension on each exhale…
Relax your jaw… let your shoulders drop… sinking deeper into your chair or cushion…
(Pause for breathing)
Now imagine you’re a mountain. Sitting proud and tall… Your feet grounded in the earth…. Strong and immovable…
No matter what storms are swirling around you, the mountain remains.
(Pause for imagination)
Continue to take slow cleansing breathes… and as you inhale silently repeat the phrase, “I am strong.”
Then as you exhale, silently repeat the phrase, “And I can weather the storm.”
I am strong… And I can weather the storm…
I am strong… And I can weather the storm…
I am strong… And I can weather the storm…
I am strong… And I can weather the storm…
I am strong… And I can weather the storm…
Keep going, repeating the phrases silently to yourself…
(long pause)
Now imagine the storm clearing… the rain has stopped, the fierce winds are gone…
Overhead, the clouds are parting… and the sun is peeking through…
Everything is peaceful… the air crisp and fresh… the sun is warming the mountain…
Take a few more deep cleansing breaths…
(pause for breathing)
Whenever you’re starting to feel overwhelmed, this exercise can help remind you of your strength and give you an emotional reset.
You can do it anywhere, standing if need be. And it only takes a few minutes.
Now slowly open your eyes. Give yourself a moment to come back to the room. And then when you’re ready, gently return to your day.
