Photo credit: www.mindful.org
In this guided practice, we focus on qualities of inner strength that we can return to in times of uncertainty.
What does it mean to perceive ourselves as a reliable refuge in our minds and bodies, a space where we can cultivate feelings of gratitude, calmness, and resilience?
This week, Melli O’Brien leads us through a guided meditation designed to help us reconnect with our inner strength during uncertain or challenging times.
A Meditation for Establishing an Anchor of Inner Strength
Engage with the guided meditation script below, pausing after each section, or opt to listen to the accompanying audio practice.
Begin by settling into a comfortable position. Sit upright, avoiding slouching. When you’re ready, gently close your eyes or soften your gaze if that feels better. Take three deep, slow breaths to start.
As you exhale, allow your body to relax. Let go of tension in areas like your jaw, shoulders, belly, and hands. Take another deep breath in and release. Clear your mind of any distractions—whether to-do lists, concerns, or ruminations—and focus on the present moment.
Allow your breath to find its natural rhythm, and become aware of the sensations as air enters and exits your body. Feel how the natural breath can serve as an anchor, grounding you in the here and now.
Now, think of a feeling of gratitude. What does gratitude feel like within you? Spend a moment reflecting on the things you appreciate, whether it’s the food in your home, the water available to you, or the safety you experience in this moment. Remember the kindness you’ve received, from small acts to significant gestures. Consider the loved ones who have supported and encouraged you. Acknowledge the miracle of being alive.
Allow feelings of gratitude to flow through you, filling you with warmth and light. Notice that sense of inner strength as you recognize abundance and support in your life. How does that feeling manifest in your body? How does it affect your breath and posture? Immerse yourself in this positive sensation. What affirmations come to mind when you feel this gratitude?
Gently squeeze your right fist while embodying this gratitude. Set an intention to carry this feeling forward, mentally repeating to yourself, Thank you, this gratitude is with me now.
Now, recall a moment of calm. Perhaps you remember a serene sunset at the ocean or you can envision a tranquil scene. Embrace that feeling of calm as it washes over you, soothing and grounding you. How does calmness feel in your body? How might your breathing and posture change in the presence of tranquility? Allow yourself to luxuriate in this sensation of peace.
Feel the strength that calm brings, and as you do, gently squeeze your right fist, intending to carry this calm forward by saying to yourself, This calm is with me now.
Next, evoke the feeling of grit. What does it mean to embrace this inner resilience? Picture a time when you felt indomitable, when problems felt solvable, and you were fueled by determination. How does empowerment manifest in your breath and movement? Allow this sensation to fill your entire being as you focus on your purpose and values. Strengthen this feeling within yourself.
Embrace the power of grit, squeezing your right fist in acknowledgment, and state your intention to carry this grit forward: Thank you, this grit is with me now. Allow it to meld into your sense of self.
Now, shift your attention to love. Recall a time you opened your heart or experienced kindness, compassion, or forgiveness. What does it feel like to embody and express love? Let this feeling envelop you, perhaps resting your hands on your heart. Connect with the warmth and strength of love washing through you.
As you connect with this feeling, gently squeeze your right fist. Intend to keep this love with you, saying to yourself, This love is with me now. Allow it to integrate into your identity.
Finally, reflect on another quality you wish to cultivate. Take a moment to define this quality and let it resonate within you. As you embody this quality, intensify the feeling and visualize it filling your entire being. How do you breathe when you connect with this quality? What affirmations arise?
Bathe in this feeling, feeling its strength and goodness. Gently squeeze your right fist as you solidify your commitment to carry this quality with you, affirming, This quality is with me now. Let it become ingrained in who you are.
Now, shift your focus back to your breathing. Breathe naturally, feeling the waves of breath as they come in and go out, embodying a sense of strength. As you exhale, gently wiggle your fingers and toes, noticing how you feel after this meditation. When you are ready, open your eyes.
Source
www.mindful.org