How to Find Strength and Grounding in Just 15 Minutes a Day

Build daily resilience with a simple meditation routine. Follow these steps to cultivate inner strength and calm, enhancing your life one breath at a time.

For best results with this guided meditation on strength and grounding:

— wear headphones
– be in a place where you won’t be disturbed for the next 10 minutes
– listen regularly
– book mark this page to come back whenever you want

Main Points From This Guided Meditation: Strength and Grounding In Stressful Times

  • Deep breathing can release anxious and fearful energy, allowing us to connect with peaceful, loving energy within us.
  • Let go of any thoughts, fears, or judgments that may enter your mind during meditation.
  • Notice your breath. Is it shallow? Or is it deep? Can you inhale even deeper into the lungs?
  • Life’s challenges are here to take us to the next level of strength, power, and growth.
  • Feel the strength vibrating through your body, reminding you that it is here for you to use to overcome anything that challenges you in this human experience.
  • “Everything I need is within me.”
  • Simply notice without judgment or need for understanding. Just allow yourself to feel to be Remember. You are safe. You are sacred.
  • You are loved and you are love

Guided Meditation for Strength and Grounding

Step 1: Find a Comfortable Seated Position

Sit in a comfortable position with your spine straight. You can sit on a chair or cross-legged on the floor. Ensure your back is upright but not tense. Close your eyes gently. Take a deep breath in through your nose, feeling your lungs expand. Exhale slowly through your mouth, releasing any tension. Inhale deeply again, focusing on the peaceful, loving energy within you. Exhale, letting go of any anxious or fearful thoughts.

Step 2: Release Physical Tension

Keep your eyes closed. Start by relaxing your forehead, smoothing out any wrinkles. Let go of any unconscious facial tension. Allow your eyes to become heavy, but not strained. Relax your jaw, letting it hang slightly open if comfortable. Drop your shoulders away from your ears, feeling them sink down. Inhale deeply and exhale fully. Let go of any thoughts, fears, or judgments that arise.

Step 3: Be a Witness

Become the observer of your own experience. Notice your body as it releases tension. Listen to the sounds around you, whether it’s the hum of the air, distant traffic, or nature. Allow these sounds to exist without judgment. Sink deeper into a state of blissful awareness. Inhale deeply, bringing in fresh, healing energy. Exhale, releasing any remaining tension. Notice your breath: is it shallow or deep? Try to deepen your inhales, bringing more oxygen into your body, filling every cell with energy and love. Feel the beat of your heart, the rhythm of life pulsing through you.

Step 4: Open to Your Inner Truth

With your eyes still closed, notice if you start to see any colors or patterns within the darkness. What do you see? What do you feel? Open yourself to the truth within you. Don’t hold back. Remember, you are safe, sacred, and protected. Inhale deeply and exhale slowly. Life brings challenges for growth. No matter how difficult, the power to overcome is always within you. It resides in your heart, beating with each breath. Recognize this inner strength.

Step 5: Visualize Your Inner Strength

Take a deep breath in, feeling the strength vibrating through your body. Visualize this energy as a warm light, flowing through you from head to toe. This light is your inner strength, ready to help you overcome any challenge. Welcome a powerful mantra into your mind: “Everything I need is within me.” Repeat this mantra, feeling its truth resonate within you. If your mind wanders, gently bring it back to the mantra.

Step 6: Embrace the Mantra

Continue to silently repeat the mantra: “Everything I need is within me.” Allow each repetition to deepen your connection to your inner strength. Feel this power growing, filling every part of you. Give yourself this moment to feel, heal, breathe, and let go. Embrace the internal power of your heart.

Step 7: Release and Reflect

It’s time to release the mantra. Take a deep breath in, and as you exhale, let go of the mantra. Slowly return to a gentle awareness of your heart. Notice any internal and external sensations. Inhale deeply and exhale fully. Allow yourself to dissolve into the peaceful energy you have cultivated. Notice how you feel now. Recognize the energy you have released and the new energy you have brought forward. Simply observe without judgment. Just allow yourself to feel and be.

Step 8: Close the Practice

If you wish to close this practice, place your hands together in Anjali Mudra (prayer position) at your heart. Bow down to your heart, sending gratitude to yourself for your strength and dedication to your well-being. Feel the connection between your mind and heart, honoring your inner journey.

May you have a beautiful rest of your day or evening. From my heart to yours, Namaste.


Practice this meditation regularly. It will transform each day and ultimately make your life much better. Your inner strength and peace are always within you.

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About The Author

Jim Van Wyck

Jim has been teaching meditation, mindfulness, and positive self-talk since 1982, when he was first certified as a Certified TM Teacher. He has trained in Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction (MBSR), and many other teachers over the years.


He is co-founder of The Meditation Coach Institute (MCI) and author of MCI’s Mindfulness Coach Certification Training.
Jim is author of the ebook Mindfulness For Beginners.
Jim writes here at MeditationTechniques.co and at The Self Talk Center.
Jim’s Facebook Group, Meditation Techniques For Beginners, has over 45,000 members and his Facebook page Meditation Techniques Daily has 714,000 followers.Post navigation

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