The Energy Of Inner Strength, A Guided Meditation

Resiliency or "bounce back" after trauma or extreme stress, is an individual characteristic that vaires from person to person based partly on genetics; conditioning and self care. Make this meditation part of your self care plan.

This guided meditation contains ocean waves in the background music. For some people hearing ocean waves may make it difficult for them to discern a clear voice over as their ears will hear the voice at a lower frequency that is slightly out of their hearing range.

Transcript

ADAMline Welcome to the energy of inner strength.

You can choose to sit for this experience,

Either cross legged on the floor if that's part of your practice and you're comfortable doing that,

Or you may choose to sit in a straight back chair with your feet positioned with both soles on the ground.

For a moment,

Center your hips until you're comfortable and keep your spine as straight as you can.

Gently tuck your chin under a little.

Relax your arms and shoulders and for your hands have soft open palms facing upwards and resting on your knees.

Be still.

Inhale.

Exhale.

Closing our eyelids lightly.

We will start by focusing on that space behind your eyelids.

Allow yourself to come fully into the present moment.

By focusing on the inner eyelids,

You allow the thoughts in the back of your mind to slowly quiet down.

As you bring your awareness to this space,

As you are focusing,

Be present with any shapes,

Colors or movement that you may see.

Or for some of you,

There may be just complete darkness.

Just continue to observe that screen.

Allow yourself to be fully in the here and now and focus on your screen.

Just observe the moment to moment changes,

Allowing yourself to be fully present in the here and now.

As you leave focusing on the inner screen,

Become aware and feel the sensations in your body,

The sensations on your skin.

Let your mind energy out,

Scanning your body for sensations.

Be thoughtful and present with this very moment.

Now using your mind,

Locate and observe your breath cycle.

Become an observer and be present now with the flow of your breath cycle,

The inhale and the exhale.

The inhale rising up and the exhale sinking down.

Feeling the natural movement of your body responding to the breath.

Trace your breath with each cycle.

Slowly feel your breath now as it moves within your body and the lightness of your breath.

Feel the breath relaxing the body,

Slowly moving through your body.

Feel the slow movement of the inhale and the slow movement of your exhale.

Being the observer to your breath cycle.

Begin to notice the natural pause at the top of your inhale and as you exhale notice the natural pause at the bottom of your breath.

Continue to notice these pauses,

Inhale,

Pause,

Exhale,

Pause.

Breathing normally,

Take a few breaths counting the breaths and the pauses between your breaths in your mind.

It's an inner count like this.

Inhale,

Pause,

Exhale,

Pause.

Do a few in your own mind counting them out.

Inhale,

Pause,

Exhale,

Pause.

Breathe naturally but continue observing and counting for a few moments.

Inhale,

Pause,

Exhale,

Pause.

Inhale,

Pause,

Exhale,

Pause.

Allow your breath to actually soften the resistance and the tension within your body.

Begin to feel the exhale breath actively relaxing the body.

Now as you begin to slowly inhale,

Consciously slowly extend the exhale to make it a little longer in the cycle.

With every exhale breath feel your body letting go.

Feel the body softening,

Relaxing,

Releasing.

Softening your entire body of resistance and tension.

Breathe normally as you relax all the way from the top of your head,

Your eyes,

Soften your jaw,

Relax the neck,

Soften the shoulders,

Chest,

Completely soften your belly.

As you feel the front of your body relax,

Relax your arms.

Ensure your palms are open and let go of whatever your hands are unconsciously still holding on to.

Now easing your mind,

Let go of whatever negative energy the body is holding on to.

Relax all the way down to the spine.

Notice any tension,

Emotion or blocks along the spine.

Travel slowly and feel each vertebrae in turn as you slowly travel down your spine with your mind.

Slowly soften your spine.

Relax all the way from your upper,

Middle and lower back.

Relax all the way to your pelvis,

Down your legs,

All the way to the base of your feet.

Feel your body completely relax.

The only thing you can feel moving now within your body is your breath.

Feel the relaxation,

Openness and softness.

Sit out here for a few moments.

Imagine a time where you felt really strong,

Confident and in control.

A moment.

A moment when you could feel your inner strength.

Think of this time for a few moments.

Maybe you can remember an incident or a time from your past or perhaps you can imagine a time in the future.

Imagine yourself in this strength.

This beautiful place of strength.

Where do you feel this inner strength in your body?

Usually we feel this inner strength deep in the core of our belly and in our spine.

Wherever you sense you feel that strength,

Really feel it.

Really feel it now.

Wherever you feel that inner core strength.

Visualize that strength as a flickering light.

See it as a little flame that is flickering deep within yourself.

Focus all your attention now on that little flame.

Focus on that inner light.

See the glow,

The colors,

The warmth.

Feel the strength in the essence of the little light.

Imagine now just in front of that space where the little flame is,

There is a small white dial like on a stove.

Look at it and see all of the details on the dial for temperature setting.

Now reach out with your hand and imagine turning up the dial.

As you turn up the dial,

Watch as the flame increases and the flame grows as you turn off the dial.

Feel the warmth,

Strength and flame growing in your body as the little flame responds to the dial,

Builds and expands.

Turn up that dial.

Keep on turning it up until you feel it strong and bold inside of you.

Keep turning it up until you can really see it and feel it within your center.

You can feel this strength,

This warmth,

This fire burning in the center of you.

Now as you are turning up the dial,

Use your mind and send that flame like energy all around your body.

Feel the flame energy warm all of the inside of your inner core and all of your heart space.

Feel it flowing through your chest and throat.

Feel the strength down your spine,

Feel it down your arms and legs.

See yourself now completely illuminated by the warmth of this light energy.

Feel the strength and power of it deep within you.

Notice how this strength feels,

How this courage feels.

Notice that you feel so strong,

So powerful within yourself.

You can handle anything.

You are unstoppable.

You are courageous.

As you focus on this inner core strength,

You can feel all of this power within yourself.

If you can,

Turn up the dial even more,

Turn it all the way up.

Allow your body to get to know this inner strength and power.

Allow your mind to notice it.

Notice how focused the mind is now on this inner power.

You are strong,

Courageous,

Powerful,

Resilient.

Everything you need to get through these days is within you right now.

Feel that power and courage surging through your veins.

Focus on the inner glow of the flame.

Expand yourself bigger and bigger as you turn up the dial to maximum.

Notice how strong you feel in your legs,

Your belly,

Your chest,

Your spine,

Your shoulders,

Your arms.

Allow this power to simmer throughout the space of your entire body.

Allow yourself to learn how easy it is to turn up the dial to expand your inner power whenever you need.

You can keep it on simmer or you can adjust it to whenever you need at any time.

Focus on this light and warmth in your inner space.

Feeling it expand all through yourself.

Remind yourself everything you need is within you right now.

Your focus,

Your courage,

Your resilience,

Your peaceful,

Calming confidence.

It is all within your body right now.

Bringing your mind back into the awareness of the here and now.

Bring your awareness back to the present moment.

Feel the power,

Strength,

Courage,

And confidence in your body right here and right now in the present moment.

Feel your courage.

Notice how you can turn the dial all the way down to simmer so the light is just barely flickering.

Or you can turn it up to maximum to a full flame.

You can feel this place of inner strength and you can return to it effortlessly anytime you need to.

Feel this place of power deep in your core and in your heart space.

Now watch as you can move your breath and move the power through your body.

The breath is key in moving the power.

Using your mind,

Use your breath to move the power throughout your body.

Feel your courage,

Your strength,

Your confidence.

Everything that you need to get through these times is within you right now.

No matter where you are,

When you need to activate your courage and strength,

You just need to visualize and turn up the dial and then deep breathe and use your breath to move the flame and warmth throughout your body.

You should practice this.

Slowly now returning to the space behind your eyelids to your inner screen.

Notice how this looks now.

Feel the calmness,

Strength and presence within you.

Feel the stillness and the focus.

Feel your courage.

Slow deep breathe in and slow deep breathe out.

Breathe normally and float here for a few moments.

When you are ready,

Slowly open your eyes.

Until we meet again,

Until next time,

Namaste.

Namaste.

Namaste.

Namaste.

Namaste.

Namaste.

Namaste.

Namaste.

Namaste.

Namaste.

Namaste.