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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
Listen to sounds, settle into yourself
Use Left/Right to seek, Home/End to jump to start or end. Hold shift to jump forward or backward.
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 brings attention into the present moment.
Settle Into Posture
SPEAKER_02This is an awareness of sounds and hearing practice. Beginning by finding a comfortable sitting position with both your feet flat on the floor. Your hands can be either gently folded in your lap or resting on your thighs. Taking a moment to check your sitting posture, making any minor adjustments so that your spine is straight yet relaxed. Sitting up a little taller, relaxing the body, maybe tucking in the chin and allowing the head to float gently above the shoulders in a balanced and relaxed way. If it feels comfortable and safe, you can softly close your eyes. Now moving the focus of your attention to hearing. What sounds can you hear right now?
Receive Sounds From All Directions
SPEAKER_01Simply paying attention to sounds as they arise all around you. Sounds coming from all directions, from above and below, from in front or behind, from near or from far away.
SPEAKER_02The only instruction right now is to be open to hearing sounds as they arise, stay for a while, and then fade away.
SPEAKER_01So noticing the spaces between sounds.
SPEAKER_02Noticing how some sounds are loud while others are very soft.
SPEAKER_01And how some sounds stay for longer than others.
Gently Begin Again
SPEAKER_02And when you find your mind has wandered, either to thinking or wondering about the sounds, simply notice that. Notice that the mind has wandered and begin again, returning to hearing sounds coming and going in the present moment. Continue on in this way for another minute, noticing sounds arising and passing moment to moment, and when you hear the sound of the bell, you can relax your attention and open your eyes when you're ready.