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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
Counter tension with a muscle hack
Use Left/Right to seek, Home/End to jump to start or end. Hold shift to jump forward or backward.
We can counter stress by intentionally clenching our muscles and then releasing. This tricks our body into letting go of stress, bringing more blood flow and oxygen throughout the body to counter nervousness, tension, and anxiousness. You'll work through your muscle groups, tensing then letting go. A powerful practice for physical relaxation and better sleep.
Why this helps? Tensing and releasing muscles helps release built-up tension. Helps with better sleep.
Arriving And Centering Breath
SPEAKER_00Welcome to Inner Strength Meditations. Let's take a moment.
SPEAKER_02Let us begin by taking a deep breath.
SPEAKER_01As you exhale, begin to bring your attention to how your body feels in this moment.
SPEAKER_02Just noticing.
SPEAKER_01Slowly
Relaxing The Feet And Lower Legs
SPEAKER_01bring all your attention to your feet. Scrunch your toes, tense your feet for just a moment, and then completely relax your feet into the floor. Allow them to be heavy and soft.
SPEAKER_02Just resting on the floor.
SPEAKER_01Next, bring your attention to your lower legs. See if you can engage your calf muscles, maybe flex your feet to help all the muscles of your lower legs activate, and then release. Let your lower legs be easy.
SPEAKER_02Notice the weight of your legs stacked over your feet, supported by the floor.
Softening Upper Legs And Torso
SPEAKER_01Bringing your attention to your upper legs. Press your hamstrings into the surface beneath you. Activate all the muscles of your legs, feeling how strong they are for a moment. And then relax everything. Let all the muscles soften.
SPEAKER_02Allow your upper legs to completely rest.
SPEAKER_01Slowly guide your attention to your torso. Engage your belly, engage your back, maybe press your arms in by your sides. Feel your torso strong. And then release. Allow your whole torso to rest. Take a full big breath to really allow all the intricate muscles of your torso to soften.
SPEAKER_02Notice the tiny movements of your torso expanding as you inhale, releasing as you exhale.
Releasing Arms And Hands
SPEAKER_02Guide your attention to your arms.
SPEAKER_01Tensing your upper arms fully. Feel your biceps contract and tense. And then release. Allow your arms to rest fully by your sides. Bringing your attention to your hands. Ball your hands into fists, squeezing your fists close. Feel all the energy in your hands. And then allow them to soften.
SPEAKER_02Rest your hands completely.
Easing Neck, Shoulders, And Face
SPEAKER_02Slowly guiding your attention to your neck and shoulders.
SPEAKER_01Shrug your shoulders up to your ears, finding a little bit of tension as you engage your neck and shoulders. And then let them drop away from the ears. Feeling your shoulders easy and heavy. Maybe roll your neck slowly, letting your neck release any last bits of tension. Finally, bringing your attention to your face. You can scrunch your nose and eyes, pocker your face, feeling all the energy you can bring there, and then release, allowing your whole face to relax.
SPEAKER_02Notice how that feels.
Gentle Return And Close
SPEAKER_02Taking a deep breath, allowing your whole body to rest. Slowly begin to breathe a little bit deeper. As you're ready, you can blink your eyes open, noticing some colors and shapes in the room. Thank you for practicing today. Now we will close our meditation.