This guided practice centers on inner strength traits we can rely on during uncertain times.
What is it like to perceive ourselves as a dependable refuge in our minds and bodies, where we can find gratitude, tranquility, and resilience?
This week’s guided meditation features Melli O’Brien leading us through a practice that we can revisit during uncertain or challenging moments to reconnect with our inner strength.
A Meditation for Establishing a Foundation of Inner Strength
Follow the guided meditation script provided below, taking a pause after each paragraph, or opt to listen to the audio version.
- Begin by settling into a comfortable position. Sit upright with your spine straight rather than slumped. When you feel ready, gently close your eyes if that feels good for you, or you can lower them with a soft gaze. Take three deep, slow breaths when you’re prepared.
- As you breathe out, let your body relax. Allow tension to ease in your jaw, shoulders, belly, and hands. Take another deep breath in and out. Release any thoughts that occupy your mind—planning, anxiety, or reflections—allowing yourself to be fully present in this moment.
- As your breath settles into its natural rhythm, notice the sensations of your breathing. Inhale naturally, paying attention to the feeling of air as it enters and exits your body. Let your awareness rest on the sensations of your natural breath, using it to anchor you in the here and now.
- Now recall a feeling of gratitude. What sensations does gratitude invoke in your body? Reflect on the things you appreciate, whether it’s the food in your home, water, or your current safety, as well as the time you have to focus on your mental health. Think of acts of kindness you have experienced, from a stranger’s smile to larger gestures of support. Consider those who have loved, encouraged, or forgiven you. What else fills you with gratitude? Perhaps just the simple miracle of being alive.
- Let these feelings of gratitude fill every part of you, enveloping you like a warm light. Cultivate that sense of inner strength, recognizing that you have everything you need and are supported by life. Intensify that feeling—how does it manifest in your body? How does it affect your breathing? When feeling grateful, how do you carry yourself? Embrace this sensation and the fortitude it brings. What affirmations resonate with you when you feel grateful?
- Gently squeeze your right fist as you immerse yourself in gratitude. Set the intention to carry this sense of gratitude with you, mentally affirming to yourself, Thank you, this gratitude is with me now.
- Now think about the sensation of calm. Recall moments when you felt truly calm, such as standing by the ocean watching a sunset. Alternatively, visualize a serene scene. Let calmness wash over you, rejuvenating you. What does calm feel like? Focus on that sensation as it soothes and grounds you. When you feel completely at ease, how does your body respond? Notice the tranquility, serenity, and relaxation. Allow yourself to bask in that feeling.
- Feel the tranquility, its strength, and gently squeeze your right fist as you embrace that feeling. Intend to take this sense of calm with you, affirming, This calm is with me now.
- Next, consider what grit feels like. What sensations accompany your inner resilience? Know that you are never truly stuck because you can always discover a way forward. Rather than fixating on problems, you focus on solutions and creative pathways. Feel your determination and resourcefulness flow through you. What does empowerment look like for you? Intensify that sensation of grit.
- Embrace the power of that feeling. Squeeze your right fist while connecting with it, setting the intention to carry this grit into the future, affirming to yourself, Thank you, this grit is with me now. Let it weave into your being.
- Now let’s reflect on the feeling of love. Recall moments when you opened your heart, gave love freely, or expressed compassion. Picture or remember what love feels like—how it fills you and brings joy. Let this sense of love flow throughout your entire body. Consider placing your hands on your heart; what does it feel like to be filled with love? Immerse yourself in that warmth and strength.
- As you experience this love, lightly squeeze your right fist. Affirm to yourself, This love is with me now. Integrate this feeling into your being.
- Think of another quality you wish to nurture. Take a moment to connect with how that quality feels. Let that feeling resonate and awaken within you. How does it feel physically, mentally, and emotionally? Intensify that sensation so that every part of you is energized by it, breathing into it and holding your body with it.
- Absorb this sensation. Feel its goodness and strength. As you do, squeeze your right fist, setting the intention to carry this quality into your life, saying to yourself mentally, This quality is with me now. Allow it to blend with your essence.
- Conclude by returning your focus to your breath. Just breathe naturally, feeling the rhythm of your inhalations and exhalations. As you exhale, stimulate your fingers and toes, reflecting on how you feel after this meditation. When you’re ready, gently open your eyes.