Do you feel a pull to deepen your understanding of yourself, and by extension, the way you interact with the world?
Perhaps you have a sense of disconnect; your internal world and your external life aren’t quite in harmony.
If so, SWAN meditation is a wonderful practice to work with. If you attended my New Year’s yoga and meditation reset previously in person or online, you’ll already have a solid grounding in the SWAN technique, and I hope you’ve been applying it and feeling the benefits.
For those of you who haven’t, I wanted to offer a brief introduction so that you might be inspired to try it, too.
SWAN is an acronym for Strengths; Weaknesses; Ambitions; and Needs.
SWAN meditation concentrates on these elements of the self, providing an opportunity to take a close look at what’s going on inside ourselves and to recognise any patterns in our thoughts or actions that might be limiting us.
Acknowledging and then letting go of these limitations allows us to move towards a healthier, happier, more fulfilled life — with a greater ability to handle challenges or tough decisions.
To put it simply, SWAN meditation is a method for working out whether you’re currently living in a way that aligns with your core values and needs.
And then, once you’ve figured that out, it becomes a tool for finding that alignment so that you feel better; mentally, physically, emotionally and spiritually.
The SWAN technique is logical and easy to follow, and can be adapted to suit your intentions and needs.
It offers clear, actionable steps so that you won’t feel lost, and it can be undertaken as a strict meditation practice or in a gentler, softer, more contemplative mode.
Once you’re really familiar with it, you can use the technique at any time.
For example, imagine you’ve been feeling restless, like something is missing in your life. You long for more inner peace, more clarity, and a deeper connection to yourself—but no matter how many times you tell yourself to slow down, life keeps pulling you in many different directions.
Using the SWAN process, you can gently uncover what’s truly important to you and how to move towards it with confidence:
1. Strengths
Start by recognising the inner strengths you already have that can support you. Perhaps you are compassionate, resilient, or deeply intuitive. Maybe you have a strong sense of discipline when it comes to caring for others—could this be redirected towards nurturing yourself too?
2. Weaknesses
Without judgment, identify what holds you back. Do you struggle with prioritising yourself? Do self-doubt or old habits keep you stuck? Acknowledging these with kindness helps you see where you need support.
3. Ambitions
Now, dream a little. What do you truly want? More time for stillness? A regular practice of meditation or yoga? The ability to trust yourself more deeply? Perhaps a retreat where you can completely step away from daily pressures and immerse yourself in renewal.
Write down all your desires, even the ones that feel far away.
4. Needs
What is absolutely essential for you to feel balanced and fulfilled? Maybe it’s carving out 10 minutes a day just for yourself, being in a supportive community, or committing to a retreat to give yourself the time and space to reset. Unlike ambitions, these are your non-negotiables—the things that sustain your well-being.
Once you've worked through these steps, you'll start to see what’s truly important to you—and, more importantly, how you can take the first step towards making it a reality.
The SWAN process isn’t about adding more pressure; it’s about gaining clarity and moving forward with gentle, intentional action.
Want Support with This?
If you’d love some guidance, I’ll be walking you through the New Year Reset—a self-paced programme designed to help you gain deep clarity on what you truly want for yourself in 2025. You’ll also have my support inside our private membership space, where you’ll stay inspired and on track.
Or, if you know you need time away from daily life to fully immerse in this process (and so much more...), I’ll be weaving the SWAN method into my Embrace the Stillness Within You Retreat, running 16–20 March 2025. This 4-night retreat is designed to help you step away from the noise, reconnect with yourself, and gain the clarity you’ve been craving.
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