What if courage is not the absence of fear, but the quiet realization that you can meet this moment—even when it is difficult?
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Welcome to Day 5 of our special BONUS series, Healing Through Uncertainty, offering full guided meditations to support you through life's difficult and unpredictable seasons.
Today, we continue reflecting on the healing journey of breast cancer survivor Samantha Leahy Harland.
Sam shares why the words "I can do hard things" have remained with her through several challenging seasons of her life. She first encountered the phrase in Glennon Doyle's book Untamed while navigating a difficult period at work. Years later, it continues to remind her of the strength she carries within herself.
Today's theme is Courage.
Courage does not mean that we are never frightened.
It means we trust ourselves to meet life one breath and one moment at a time.
Today's meditation focuses on the heart chakra, or Anahata, the energetic center traditionally associated with compassion, courage, connection and emotional openness.
During the practice, you'll be invited to:
connect with the steady rhythm of your natural breath
bring gentle awareness to your heart center
remember a difficult season you have already moved through
recognize the many quiet forms courage can take
repeat an affirmation that strengthens self-trust
meet yourself with compassion rather than pressure
The intention is simple:
Trust yourself to meet this moment.
You do not need to solve the entire future today.
You only need to take the next breath, make the next choice or accept the support that is available to you now.
Your courage does not have to be loud.
It may look like:
attending an appointment
asking someone for help
allowing yourself to rest
speaking honestly about how you feel
taking a walk when your thoughts feel overwhelming
or simply getting through one difficult moment at a time
When we remember a previous challenge we have survived, we give ourselves evidence that difficult emotions and circumstances can be endured.
This does not mean comparing one hardship to another or pretending that the present moment is easy. It means recognizing that resilience is not merely an idea—it is something we have already practiced.
An affirmation can become a grounding cue that redirects attention away from helplessness and toward the next manageable step.
The goal is not forced positivity.
The goal is compassionate self-trust.
In Sanskrit, the heart chakra is known as Anahata, often translated as "unstruck."
It symbolizes an inner place that remains whole even after life has changed us.
Ancient yogic traditions associate this energy center with love, compassion and our ability to remain open without denying pain. Its wisdom reminds us that the heart can be tender and strong at the same time.
We do not need to harden ourselves to become resilient.
True courage can include vulnerability, rest and receiving care.
Sam shared that the phrase "I can do hard things" comes from Glennon Doyle's book Untamed.
She first read the book several years ago during a difficult period at work, rather than as part of her current healing journey. Yet the phrase stayed with her.
She continues to return to it whenever life feels challenging.
Sometimes the words that guide us through one difficult season remain quietly within us. Years later, they may return as a steadying hand—a reminder of strength we have already practiced.
Begin by resting one hand over your heart and the other over your abdomen.
Notice your natural breathing without trying to change or control it.
Feel each breath arriving.
Feel each breath leaving.
Bring your attention to the center of your chest and imagine a gentle green light glowing there.
As you breathe naturally, repeat:
I can.
And as you breathe out:
Do hard things.
Allow the affirmation to move with your breath:
I can do hard things.
If these words feel difficult to believe today, soften them:
I am learning that I can do hard things.
Or simply remind yourself:
I am still here.
Repeat slowly:
My courage does not need to be loud.
I can be frightened and courageous at the same time.
I can be uncertain and still trust myself.
I can honor my limits without doubting my strength.
I can receive support.
I can take life one moment at a time.
And finally:
I can do hard things. I can do them gently.
Strength does not always look like pushing forward.
Sometimes strength means pausing.
Sometimes it means grieving.
Sometimes it means changing direction, asking for help or admitting that something feels hard.
You do not have to carry everything at once.
You do not need to know how you will manage every possibility ahead.
Meet this breath.
Then meet the next one.
Let that be enough for today.
Dear Friend,
You have already lived through moments you once wondered how you would survive.
Perhaps you did not move through them perfectly.
Perhaps you needed help.
Perhaps you rested, cried, changed your plans or began again more than once.
That does not diminish your courage.
It reveals it.
As Sam's reflection reminds us, meaningful words can remain with us across the changing seasons of our lives. They can return when we need them and reconnect us with strength we may have temporarily forgotten.
Today, let these words support you without placing pressure on you:
I can do hard things.
You do not need to do them fearlessly.
You do not need to do them alone.
You only need to meet yourself with kindness as you take the next step.
With love,
Mary
As you move through your day, ask yourself:
What is one difficult thing I have already moved through that reminds me of my strength?
Let the answer become evidence of your resilience.
Take one natural breath and repeat:
I can do hard things. I can do them gently.
I'd love to hear what came up for you today. Screenshot this episode and tag me, or reply to this week's email—I read every message.
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Music by Christopher Lloyd Clarke and Greg Keller. Hosted by Mary Meckley—Sip and Om, Daily Meditation Podcast.
Questions or feedback? Reach me anytime at Mary@SipandOm.com