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Inner Strength Meditations
Short practices for busy minds
Created by Inner Strength Education, this podcast brings the Inner Strength vibe to you with accessible mindfulness sessions whether you're navigating classes, work, friends, stress, feelings, boredom, or any of the other distractions we all feel from time to time. These practices are practical, fun, and easy to return to—whether you have two minutes on the move or you're winding down at night.
You don’t need to clear your mind...
Just press play, breathe, and make a little room inside.
New episodes added regularly.
Headphones optional. Relaxation & curiosity encouraged.
Designed especially for teens and young adults.
Episodes
25 episodes
Relax your body, little by little
This short body scan guides your attention from head to toe, helping you notice and release tension. You’ll practice checking in with different areas of the body in a gentle, non-judgmental way. Great for calming your body and settling your min...
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4:49
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As vast as the bright blue sky
This open awareness meditation invites you to imagine a vast blue sky and notice thoughts like clouds passing through. You practice returning to the open space again and again. A calming way to feel lighter, happier, and more at ease.Why...
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3:25
Be your own best friend
This meditation invites you to treat yourself with the same kindness you would offer a close friend. You’ll practice sending supportive wishes to yourself and to others. A grounding practice for care, connection, and inner strength.Why t...
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3:47
See the good
This short gratitude meditation helps you slow down and notice what’s going well in your life. You’ll bring to mind people, moments, or experiences you appreciate and notice how it feels in your body and mind. A simple way to cultivate positivi...
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2:59
Begin again
In this short practice, you’ll learn to recognize when the mind has wandered and softly label it as thinking. Each time, you return to the breath and begin again. A steady way to train focus and patience.Why this helps? Noticing thinking...
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3:43
Soften your belly, calm your body
This breathing meditation helps relax your nervous system when stress feels high. You’ll practice slow, gentle breaths that soften the belly and signal safety to your body. An easy reset you can use anytime you need to feel calmer and more grou...
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3:28
Affirmation meditation: I am Love
The practice of repeating affirmations helps you encourage yourself and boost confidence when you need it. Shift your mindset with loving support. A simple reset you can use before tests, presentations, or anytime you need a lift.Why thi...
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2:41
The anchor of sound
In this meditation, you’ll practice opening your awareness to sounds as they come and go. When your mind drifts, you gently return to listening. A calming practice for focus, steadiness, and mental balance.Why this helps? Listening mindf...
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2:40
Come back to your breath
This simple breathing meditation helps you reconnect with the present moment. You’ll practice noticing each inhale and exhale, gently beginning again when your mind wanders. An easy practice you can return to anytime you need focus or calm....
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2:31
Affirmation meditation: My heart beats with Love
This practice helps you connect with self-acceptance and release self-criticism and discouragement. A steadying meditation for building self-compassion and inner steadiness.Why this helps? Self-love affirmations support emotional wellbei...
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3:29
Move with awareness
This guided mindful movement practice helps you reconnect with your body through slow, intentional motion. You’ll notice physical sensations as you stretch, lift, and release. A grounding practice for waking up your body and settling your mind....
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5:40
Calming before a presentation
This practice helps you settle nerves before a test or speaking in front of others. You’ll use the breath to release tension and build calm, focused awareness. Practice now so it’s there for you when pressure shows up.Why this helps? Bre...
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3:54
Name the Thoughts and Let Them Go
This meditation teaches you how to gently label thoughts as they arise and return to the breath. Instead of getting pulled into the story, you practice letting thoughts go moment by moment. A practical tool for stress, studying, and overthinkin...
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9:37
The special teen brain
This lesson explains adolescent brain development and the unique and amazing changes happening in the teen brain. Essential to understand positive habits, addiction related to brain pruning. Fascinating and validating information for this power...
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5:38
Affirmation meditation: I trust myself
This affirmation practice helps you reconnect with confidence. Remembering "I am love, I am strong, I trust myself" shifts negative mindsets. A handy tool for moments of doubt or when you need to remember your strength.Why this helps? Af...
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2:40
Affirmation meditation: I am worthy
This practice helps you remember your capability and worth when pressure feels high. Feel at home in your body. A helpful meditation for overwhelm, deadlines, or moments when everything feels intense.Why this helps? Affirmations help you...
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3:26
What mindfulness actually is
This meditation introduces mindfulness in simple terms—what it is, what it isn't, and how it helps. You'll learn through an experiential example how it works - get the basics without jargon or pressure. A perfect starting point.Why this ...
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5:56
Steady as a Mountain
This superpower meditation uses mountain imagery to give you the experience of strength and stability. Connecting with the earth beneath you and visualizing the earth as ancient and steady through all weather. A grounding practice for when you ...
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5:49
Surf the waves of the breath
Using the image of ocean waves, this meditation helps you rest attention on your breath moving in and out. You'll fall into relaxation by following the natural rhythm of your breath without needing to change anything. A simple practice for sett...
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4:23
Watching emotions land in the body
This meditation guides you to notice emotions as they show up in your body. You’ll explore pleasant and unpleasant feelings without needing to change them. A helpful practice for understanding emotions and responding more skillfully.Why ...
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4:07
Journaling as a practice of creativity and discovery
This guided reflection introduces journaling as a way to deepen your mindfulness practice. You’ll explore how writing or drawing can help you notice patterns, track growth, and build self-awareness over time.Why this helps? How you build...
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1:25
Send kind wishes
In this love and kindness practice, you’ll send supportive wishes to someone you care about and to yourself. Repeating these phrases helps build habits of care and warmth. A practice for connection and inner steadiness.Why this helps? Ki...
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7:36
Listen to sounds, settle into yourself
This meditation invites you to rest your attention on sounds as they come and go. You’ll notice quiet, space, and the natural rhythm of hearing. A calming practice for focus and inner stability.Why this helps? Listening with awareness br...
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5:37