Practical Mindfulness

 

Here's a 10-minute-guided mindfulness meditation focused on self-care, designed to be non-religious and centered on inner strength and nurturing:

Setting the Stage (1 minute):

• Find a comfortable and quiet space where you won't be interrupted. You can sit in a chair, on a cushion, or lie down.
• Gently close your eyes or soften your gaze.
• Take a few deep, slow breaths. Inhale deeply, and exhale completely, releasing any tension.
• Allow yourself to settle into this moment, creating a space for yourself.

Connecting with Inner Strength (3 minutes):

• Imagine a warm, gentle light beginning to glow within your heart. This light represents your inner strength, your resilience, your inherent worthiness.
• As you breathe, imagine this light growing brighter and stronger, filling your chest, your torso, and spreading outwards.
• Visualize yourself connecting with the energies of the divine feminine; the goddess within, the earth mother, or whatever representation of feminine power resonates with you.
• Feel the strength and nurturing energy of this presence supporting you.
• As you breathe, repeat silently or in a whisper, "I am strong. I am worthy. I am capable."

Mindful Awareness and Nurturing (4 minutes):

• Now, bring your attention to your body. Notice any sensations, whether they are pleasant, unpleasant, or neutral.
• Allow yourself to simply observe these sensations without judgment.
• If you notice any areas of tension, imagine the warm light from your heart flowing to those areas, softening and releasing the tension.
• Visualize yourself surrounded by a gentle, loving energy. Imagine this energy nurturing you, supporting you, and reminding you that you are worthy of care.
• Bring awareness to your thoughts. Observe them as passing clouds, without getting caught up in them.
• Allow yourself to feel any emotions that arise, acknowledging them with kindness and compassion.
• Repeat to yourself, "I give myself permission to rest. I give myself permission to heal. I give myself permission to be kind to myself."

Gratitude and Re-emergence (2 minutes):

• Take a moment to express gratitude for this time of self-care and connection with your inner strength.
• Thank yourself for taking the time to nurture your mind, body, and spirit.
• Begin to deepen your breaths, and gently bring your awareness back to the room.
• Wiggle your fingers and toes, and slowly begin to move your body.
• When you feel ready, gently open your eyes.
• Carry this sense of inner strength and nurturing with you throughout your day.

Key Reminders:

• This meditation is about connecting with your inner resources and cultivating self-compassion.
• If your mind wanders, gently guide it back to your breath or the present moment.
• Remember that you are worthy of care and that self-care is an essential part of your well-being.
• If you wish, you can visualize any symbols of feminine strength that resonate with you, such as the moon, water, or the earth.