Meditation: You Are Strong

Guided Meditation : You Are Strong

For this week’s meditation, we are going to going to focus on recognizing the strength within ourselves.

If you missed last week’s meditation on love, be sure to check it out here.

I hope you can use this written transcript, or the audio version of this meditation to help you remember your strength, whether you are going through a difficult time, or if you are on a path to healing and improvement and want an added dose of motivation.

Find somewhere comfortable and quiet before you begin.

Guided Meditation Audio

(Audio version)

Written Guided Meditation

To begin, we’ll settle in. Find a comfortable position, whether that is sitting or lying down. Come into this space slowly, at your own pace. 

Focus on the sensation in the tips of your toes. What does it feel like? Place all of your energy there.

Allow the energy to rise, through your feet, up past the ankles, into the calves, the knees, the thighs.

The soft sensation will continue to rise, through the abdomen and lower back, over the chest and shoulders. It will come to your neck, your chin. Allow it to relax your jaw and your tongue. It will pass over your cheekbones, your ears, your nose. Relax your eyes, your eyebrows. 

The sensation makes its way to the top of your head and you relax all the muscles in your body.

Give yourself gratitude for taking this time, to open your heart and your spirit, and to connect them with your mind and your body.

We live in this very loud world, and sometimes we forget what it feels like to be centered and whole. Take a deep breath in through your nose, and know that center and wholeness are always within your reach. It’s taking moments like these, as you come back to the breath, that you will find your power. 

Breathe.

Inhale through your nose.

Exhale through your mouth.

Fill your lungs. Relax your shoulders. 

Imagine your arms are reaching out in front of you, your hands cupped together.

In your palms sits a very small pebble. 

You know you can hold this pebble, you barely recognize its weight. 

The pebble begins to grow, and is now the size of an apple. Your hands remain still and outstretched. You can carry this weight.

The rock continues to grow, now the size of a basketball. It becomes steadily heavier, placing more pressure on your palms. You can carry this weight.

It grows, it becomes larger, and heavier, and still your arms remain steadfast. You are calm. You are relaxed. You know you can carry this weight. 

The pebble is now a boulder, but this does not shock or surprise you. You have watched it grow, inch by inch. As it has grown, your muscles have steadily been strengthened. 

In your patience, in your steadfastness, in your endurance, you have become strong enough to carry the weight of this boulder.

You are strong. 

You can carry this weight. 

You have developed all of the capacities you need, and you continue to grow them.

You are capable.

You are strong.

Breathe.

Inhale.

And exhale.

Allow your eyes to slowly move. Feel the sensation in your fingertips and your toes. Find gentle movement as you return to your present space.

If you wish to remain in meditation, you may turn off this recording and sit in stillness for as long as you need.

If you are ready to arise and continue with your day, place a hand over your heart, and take one more deep breath in through the nose, and out through the mouth.

Carry this strength with you.

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Meditation

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