Welcome,
Dear Mama.
This meditation is for the days that feel heavy.
The days when exhaustion lingers,
Patience feels far away,
And everything seems like too much.
On those days,
It can be easy to forget your own strength.
But inside you lives a well of resilience,
Courage,
And love,
Always present even when you feel drained.
This practice will guide you back to that inner strength,
So you can face challenges with steadiness and grace.
Take a deep breath in and exhale slowly.
Let's begin.
Find a comfortable position,
Sitting or lying down.
Close your eyes and allow your body to settle.
Notice the ground beneath you,
Steady,
Reliable,
Unshakable.
Feel its support.
You are not carrying everything alone.
Bring your attention to your breath.
Inhale through your nose,
Exhale through your mouth.
With each inhale,
Imagine drawing in calm.
With each exhale,
Imagine releasing weight from your shoulders.
Soften your forehead,
Relax your jaw.
Let your shoulders melt.
Allow your arms to rest loosely,
Your hands open.
Relax your chest and belly,
Your hips,
Legs,
And feet.
Your body is safe,
Your breath is steady,
You are here.
Now,
Imagine yourself standing before a great mountain.
Its peak rises high into the sky,
Strong and unwavering.
The wind may blow,
Storms may pass,
Yet the mountain remains grounded.
As you gaze at the mountain,
Realize that it represents you.
Your strength,
Your endurance,
Your inner power.
Step closer and place your hand on the mountain's surface.
Feel its solidity,
Its calm,
Its ancient strength.
Take a breath and imagine drawing that same strength into yourself.
Now see yourself becoming one with the mountain.
Your feet rooted deeply into the earth,
Your body rising tall,
Your heart steady like stone.
The storms of life may swirl around you,
But at your core,
You remain unshaken.
Stay with this image a little longer.
Notice how even when the clouds cover the peak,
The mountain remains steady.
Notice how rivers carve paths along its sides,
Yet the mountain still holds its ground.
In the same way,
Life may leave its mark on you,
But your foundation remains strong.
Silently repeat these affirmations,
Letting them echo in your mind.
I am steady,
Strong,
And resilient.
My challenges do not define me,
My strength does.
I can bend without breaking.
My breath restores my calm and my power.
I am rooted,
Grounded,
And capable.
Even on tough days,
Love guides me forward.
Choose one affirmation and repeat it with each breath,
Planting it deep inside your heart.
Now bring your attention to your chest.
Imagine a small flame glowing within your heart.
At first,
It is soft and flickering,
But with each inhale,
It grows brighter.
With each exhale,
It becomes steadier.
This flame is your inner strength.
It doesn't depend on circumstances.
It is always here,
Waiting for you to notice it.
Picture this flame warming your whole body,
Flowing through your chest,
Your arms,
Your hands.
Down into your belly,
Your legs,
Your feet.
Up into your shoulders,
Your neck,
Your head.
Every part of you is infused with strength,
Warmth,
And courage.
You realize that even on the hardest days,
This flame never goes out.
It may dim,
But it never disappears.
Stay with this flame a little longer.
Imagine it glowing so brightly that it lights the space around you.
Your flame not only strengthens you,
But also offers calm and guidance to those near you.
Your children feel it.
Your loved ones feel it.
Your inner strength becomes a light in the world.
Place your hand over your heart.
Feel its rhythm.
Even when you are tired,
Your heart keeps beating.
Even when you doubt yourself,
Your love remains steady.
Whisper silently,
I am stronger than I know.
I am never alone.
Know that strength does not mean doing everything perfectly.
It means continuing with love even when the day feels tough.
It means showing compassion to yourself as much as to others.
Now imagine placing your worries,
Frustrations,
And exhaustion into a basket at your feet.
With each breath,
Place another burden inside.
The mountain behind you supports the weight.
The earth absorbs it.
You do not need to carry it all.
Feel your body lighter,
Freer,
More open.
Space has been created for strength,
Clarity,
And peace.
Slowly begin to bring your awareness back to your breath.
Inhale deeply,
Exhale fully.
Feel the steadiness of the ground beneath you.
Feel the warmth of the flame within you.
Feel the strength of the mountain that you are.
Take a moment to thank yourself for showing up today,
Even when it felt hard.
Recognize that courage lives in these small choices.
The choice to pause,
To breathe,
To reconnect.
Take a final deep inhale,
Breathing in resilience.
Exhale slowly,
Releasing doubt.
When you're ready,
Gently wiggle your fingers and toes.
Roll your shoulders and open your eyes.
Carry this truth with you.
Even on tough days,
Your inner strength remains.
You are steady.
You are capable.
You are loved.
And each time life feels heavy,
You can return to your mountain,
Your flame,
And your breath.
