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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
Send kind wishes
Use Left/Right to seek, Home/End to jump to start or end. Hold shift to jump forward or backward.
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? Kind intentions strengthen connection and emotional wellbeing.
Settle Into Posture
Intention For An Open Heart
Bring A Loved One To Mind
SPEAKER_01Begin this loving kindness practice by finding a comfortable posture. Sit up straight with your feet on the floor, an upright spine, and relax shoulders. Gently close your eyes if that feels comfortable for you. With the love and kindness practice, we are working with intention. We are cultivating our intention to have an open heart and a friendlier attitude towards others and ourselves. You are not trying to create any particular feeling, but by repeating the phrases, you are growing your muscles of care. Now picture someone you really love, bringing to mind one person you feel a connection with. Someone who has been kind to you, a loved one, a friend, a family member, a mentor, coach, a teacher, or a counselor. Don't get caught up on who to choose. Whoever you choose is just fine. Imagine the person here with you, maybe sitting across from you.
SPEAKER_00Notice how it feels to be with this person. Feel your gratitude that this person is in your life.
SPEAKER_01Recall something that you like about this person, or something kind that they have done for you.
SPEAKER_00I will be saying some phrases that you can repeat silently to yourself.
Send Wishes To Someone You Love
SPEAKER_01Even if you don't feel this way in the present moment, it's okay. Just like you build a muscle by lifting weights, you are building your capacity for loving kindness through this practice. Now starting to send this person good wishes or loving kindness.
SPEAKER_00May you be happy. May you be peaceful. May you be safe and free from worry. May you experience love and kindness. Feel free to change the words to wishes you connect with personally.
SPEAKER_01Keep sending this person you care about wishes for love and kindness, using these words or any other good wishes that come to mind.
SPEAKER_00May you be happy. May you be peaceful. May you be safe and free from worry. May you experience love and kindness. Keep sending these wishes from your heart to this person that you care about. Now bring yourself to mind.
Turn Loving Kindness Toward Yourself
SPEAKER_01With the same warmth and care you extended good wishes to another. Now send those good wishes to yourself. You can connect with what you like about yourself or a good deed you have done. Sometimes nothing comes to mind right away, and that's okay. Still send yourself good wishes without any criticism or judgment.
SPEAKER_00Send good wishes and exercise your muscles of care. May I be happy. May I be peaceful. May I be safe and free from worry. May I experience love and kindness. Breathing gently, gathering up these wishes for yourself for happiness, peace, safety, love and kindness. And keep repeating the phrases to yourself. May I be happy. May I be peaceful. May I be safe and free from worry. May I experience love and kindness. Allow yourself to take in these kind wishes and notice how this feels in your body.
SPEAKER_01Coming to an end of this loving kindness practice in your own time. If you'd like, you can sit quietly or let your attention rest on your breath, allowing yourself to be just as you are.