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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.

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Inner Strength Meditations

Be like water, strong and flexible

June 17, 2026 • Amy Edelstein

0:00 | 4:53

"Be like water" is a well known martial arts phrase, strong and flexible. This practice invltes flow and flexibility. A grounding way to feel both at ease in your life.

Why this helps? Learning to be adaptable helps you move through life with less conflict and more confidence.

We'd love to hear from you!

Welcome And Practice Theme

SPEAKER_00 0:01

Welcome to Inner Strength Meditations. For a little calm and care, we got you.

Water As Strength And Softness

SPEAKER_00 0:14

In this mindfulness practice, we're going to look at the qualities of strength and softness. Think about water. Think about the way that a waterfall pounds down. And it pounds so hard that the softness of the water can make dense even in the hardest rocks. It may take time, but it happens. In our own lives, we can find a way to both be strong, vibrant, active, stable, a pillar of strength, and soft, so we're able to move and bend and flow and be in the current of life instead of fighting against it.

Posture And Wide-Angle Awareness

SPEAKER_00 1:16

In this practice, sit tall with the vertebrae of your spine stacked one on top of the other.

SPEAKER_01 1:24

And allow your attention to zoom out. It's almost like turning a wide angle on your camera. Taking in more and more of your view.

SPEAKER_00 1:44

Still feel your spine tall and centered. And feel like you could almost see all the way around you, three hundred and sixty degrees.

SPEAKER_01 2:05

As you notice sound to the left of your body, be aware. As you notice sound outside the room, be aware.

Open Attention, Stable Center

SPEAKER_00 2:29

Letting your attention be as soft as water, able to flow and bend, letting yourself be tall and centered, steady and stable.

SPEAKER_01 2:52

For the next few moments, simply allow your attention to be open and soft, aware without effort, paying attention with ease, while you and your body are still and anchored and centered and strong.

Gently Returning To The Room

SPEAKER_00 3:58

If you're ready to finish, begin to pay attention to all the objects in the space around you. Stretch your eyes, stretch your fingers, stretch your toes, and we can finish.

Carrying Soft Strength Into The Day

SPEAKER_00 4:17

And as you move about your day, just keep thinking in the back of your mind about what it means to be soft and flexible and strong and centered all at the same time.

SPEAKER_02 4:34

Thanks for practicing with me.

SPEAKER_00 4:47

Pretty awesome.