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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.
Inner Strength Meditations
Relax your body, little by little
Use Left/Right to seek, Home/End to jump to start or end. Hold shift to jump forward or backward.
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 mind.
Why this helps? Noticing sensations helps release physical tension and makes you feel more present.
Overview And Consent
Choosing Your Posture
Head And Forehead
Eyes And Jaw
SPEAKER_00This is a short relaxing body scan. In this practice, you are going to bring your attention to a series of points in your body, beginning at the top of your head and working your way all the way down to your feet. If at any time you feel uncomfortable during this practice, know that you can always open your eyes and stop. And if you feel more balanced later, then you can try again. Or you can just go do something kind for yourself. Know that you always have a choice when practicing mindfulness. You can do this practice sitting, standing, or lying down. Each way is unique and beneficial. You can choose. Begin by bringing your attention to the very top of your head. What do you notice? What sensations do you feel? Maybe you sense your hair or a hat if you're wearing one, or tingling, or maybe not much at all. That's okay too. Just resting your attention at the top of the head and getting curious about what you notice. Now drop down into the forehead. What do you notice here? Simply checking in and noticing what's there. Soften your brow and allow any tension or scrunching to release. Drop into your eyes. Notice how they feel. Completely relax the eyes as much as possible.
SPEAKER_01Move down to your jaw.
Shoulders And Belly
SPEAKER_00Notice if there's any clenching. Allow the jaw to float open and to soften. Move into the shoulders. Notice if they are raised up by the ears. Allow your shoulders to drop down and release any holding or tightness. Allow any tension to melt away as much as possible. Moving down into the belly. Noticing any holding and softening and releasing the belly.
SPEAKER_01Moving into the legs.
Legs And Feet
SPEAKER_00What sensations do you notice? See if it's possible to relax your legs, allowing them to be still and easy. Move into your feet and feel the contact your feet are making. Noticing any sensations available.
SPEAKER_01Allow your feet to completely relax and be still.
Whole-Body Rest
SPEAKER_00Finally allow your attention to take in your whole body from the head to toe, noticing what it's like to rest with your whole body in a simple, kind, and relaxed way. That's the end of this short body scan.