A body release, four lines, then proof from your own past. Music underneath
For the day you already know is going to be hard. Best done before it starts.
About 14 minutes with Steven Webb's calm voice.
A warm light comes down through you and takes the weight off as it goes. Four lines about being stronger than what is in front of you. Then you go back to a day you did not think you would get through, and you did. You have already proved it once. Let gratitude be the anchor and your own wisdom do the teaching.
Treat me to a coffee, keep the podcast free, and get my Weekly Calm every Sunday. It is all on stevenwebb.uk
Thank you for sitting with me.
Steven
Who this is for
You already know today is going to be a lot. The appointment, the meeting, the conversation you have been putting off.
This one is built for that morning. It works in the middle of a bad day too, but it does more good before the day starts than after it has flattened you.
What happens in this meditation
A warm light forms at the top of your head and travels down, taking the weight off as it goes. Face, neck, shoulders, arms, chest, hips, legs, until you are grounded and nothing is being held.
Then four lines, said twice each. I am stronger than my challenges. With every breath I draw strength and clarity. Whatever happens, I have the wisdom to navigate it. I trust my journey.
Then the part that carries it. You go back to a day you did not think you would get through, and you did. You relive it. You have already proved it once.
How to get the most from it
About fourteen minutes, which is why it is worth setting the alarm earlier rather than squeezing it in.
Nothing here is forced. You are not making the body relax, you are letting it, and it already knows how.
The memory at the end is the strongest part. Pick a real one and take your time getting back into it.
Questions people ask
What if today is already going wrong?
Then use it now. It works better as preparation, but a fourteen minute reset in the middle of a bad afternoon is far better than pushing through and hoping.
The affirmations feel like a stretch today.
Then feel them rather than assert them. Ask what it would be like if that line were true, and let the body answer. It does not need convincing the way your head does.
What if I cannot think of a hard day I got through?
You are probably looking for something dramatic. It does not have to be. Any day you were sure you could not manage and did counts, and there will be more of those than you think.
Read along
The transcript
It follows the audio. Press any line to jump there.
stress · resilience · breath
Read the transcript
Welcome to a meditation for the toughest of days. This is perfect for doing in the morning or
during the day when you're just having a really bad day or you know the day is going to be
really tough on you. So, just make yourself comfortable. Allow yourself to be comfortable in the position you're
in.
And just while you're settling down, I'm Steven Webb and I'm the host of Stillness in the Storms. And you
can support this podcast and these Inner Peace Meditations by going to the link in the show notes. I won't
mention anything after the meditation because, well,
I don't want to disturb you after the meditation. So if you can support this podcast, that would be awesome.
Allow your body to become comfortable in whatever position that suits you.
Become aware of your breath.
Breathing in calm. Breathing out relax
And just allow your breath to be what it is. You don't need to do anything with it.
Your body knows how to breathe. Your body's been doing it without you getting involved for a long time.
And when you just allow your shoulders and your arms to relax,
notice that they know how to relax. You don't need to do anything for them. You don't have to forced
to relaxing Just
allow your body to relax into this moment. Your body knows how to see it here Perfectly peaceful.
Breathing calm Breathing out relax
And imagine a wave of relaxation starting from the top of your head, just going down over your whole body
at
whatever pace suits you. And
if there's any pockets of tension, just allow them to disperse.
And if your mind wanders, just bring about your breath.
And we do this with kindness because the mind does wander. That's what it does. And that's okay.
Just when we notice the mind wandering we Just smile and
just sit here with me. Let's meditate with me.
Remember there's no doing.
There's no active force that you have to do anything with. It's just accepting and allowing this moment.
And now imagine a warm, soothing light gently forming at the top of your head.
And as this light forms, it starts to travel down over your body
And it releases any pockets of tension as it goes down past
past your forehead and your eyes, your cheeks.
Allow it to flow down your neck, shoulders, arms and into your fingers.
Notice if you're holding any pockets of tension. Just allow it just to disperse gently and melt away.
And as this light continues down your chest and back
and your stomach and your hips and your bum
And you feel the weight of the burdens just lifting away.
And it continues down your thighs, your knees, the
backs of your bottom of your legs, your feet.
And finally just grounding your whole body into the earth.
Knowing you're safe and secure right now in this moment.
And as you turn your attention back to your breath,
Just appreciate the rhythm of your life.
I'm breathing in. I'm breathing out.
There's nothing you need to do with this moment.
This moment is here perfectly for you to gather your thoughts. To
gather your confidence and to prepare for the day.
Notice the cool air going in and the warm air coming out.
And every breath you take is a new testament to your resilience and your courage.
And you're just breathing in resilience
And breathing out courage.
And we're going to do a few affirmations and this will help you to build the confidence and strength you
need for today. And repeat these affirmations either silently in your mind or you can even say them out loud
if you like.
But the main thing is to feel them throughout your whole body. What it's like to for the affirmation to
be completely true.
And the first one is, I am stronger than my challenges.
I am stronger than my challenges.
With every breath, I draw strength and clarity
With every breath I draw strength and clarity.
No matter the circumstances, I have the wisdom to navigate.
No matter the circumstances, I have the wisdom to navigate.
I trust in my journey and the wisdom of my heart.
I trust in my journey and in the wisdom of my heart.
And now we're going to move on to a sense of achievement. And
remember a time when you faced a really difficult situation.
And you came out stronger
the time when perhaps you didn't think you would get through the day and you managed it.
And relive that moment. The moment when you felt really proud that you did it.
The joy and the relief and the wisdom and courage that you got from it.
What did that look like? How did that feel?
When you're really feeling that in your heart centre, know that just as you overcame that, You
have the strength to overcome today's challenges too.
And now we're going to do a little gratitude practice and Shift your focus to your heart centre
And imagine a radiant light glowing from within.
And think of someone or something you're really truly grateful for.
And notice the more you think of them or whatever it is you're thinking of. Notice the warmth and the
joy it brings.
And let this feeling start expanding throughout your whole body. Encompassing all that you are.
And you'll know from this moment that even the toughest days, there's something to be grateful for. There are blessings.
Some
of them are seen. Some of them are unseen. Some of them are just felt. And
if you let gratitude be your anchor, you can let your confidence be your courage and your wisdom
be your teacher. All from within.
And just spend a moment relaxing in this moment and appreciating your body and your mind and
the time you've taken for this moment and time out to know that you've got this.
And as you bring your attention back to your breath,
slowly bring your awareness back to the room.
Wiggle your fingers and your toes. And when you're ready, gently open your eyes
And carry this piece of resilience with you as you face the day ahead of you. And remember... Deep
within your heart, with
your courage and your wisdom and your gratitude and your strength that you've always had,
