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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
Listening and refining your awareness
Use Left/Right to seek, Home/End to jump to start or end. Hold shift to jump forward or backward.
This listening practice guides you to notice sounds close by and then stretch your hearing to sounds far away. This practice cultivates mindfulness and creates an atmosphere of tranquility. A way to work with your sense of hearing and develop a quality of being present, available, and relaxed. present.
Why this helps? Mindful listening brings you into the present and sharpens your attention.
Welcome And Setup
SPEAKER_01Welcome to Inner Strength Meditations. Let's take a moment. In this mindful listening practice, we're going to use all the sounds in our environment as the objects of our meditation.
Posture And Breath
SPEAKER_01So come into your best posture.
SPEAKER_00Spine tall, feet flat on the floor.
SPEAKER_01Take a deep breath in and a slightly longer exhalation. And another deep breath in and another slightly longer exhalation.
Listening To Nearby Sounds
SPEAKER_01And now pay attention to all of the sounds in your immediate space. In the room that you're in. Maybe you hear the click of a radiator. Or you hear the creak of the walls. Or maybe you hear somebody else in the room. Notice all the small sounds just in your immediate space. Now rest your attention for a moment, not listening to any sounds in particular, except for my voice.
Expanding To Distant Sounds
SPEAKER_01And turn your attention to the sounds outside the room you're in. Pay attention only to sounds that are far away. Stretch your hearing as if you could reach out even further away and see what you can hear. Maybe you hear a car or trucks or music or a dog barking.
SPEAKER_00Maybe hear the wind or birds.
SPEAKER_01Be as still as you can and listen to sounds far, far away.
Closing And Noticing Stillness
SPEAKER_01Familiarizing yourself with the sense of sight, noticing what your fingers are touching, whether it's cool or warm, hard or soft. And we can bring this practice to a close. See if you notice any stillness, any curiosity, any sense of freshness in your experience. We'll finish the exercise now. And enjoy awakening your sense of hearing and all of your senses. Thanks for practicing.