This is your Strong Women Podcast podcast.

Welcome to the Strong Women Podcast. If you’re listening, it’s probably because you’re curious about what it really means to be a strong woman—not just in the ways that grab headlines, but in the everyday moments, the quiet struggles, and the victories that often go unseen. I want to start by asking you to picture a woman who is unshakable, compassionate, and deeply self-aware. Maybe you see someone like Michelle Obama, radiating confidence, or Malala Yousafzai, embodying resilience in the face of immense adversity. Or perhaps you see yourself—because strength isn’t something reserved for famous names, but for every woman willing to cultivate it.

So what does it mean to be a strong woman? Across discussions on the Strong Women Podcast and in women’s leadership circles, five qualities keep coming up: resilience, confidence, empathy, adaptability, and authentic self-awareness. Resilient women don’t just survive hardship—they learn from it, grow through it, and sometimes, even thrive because of it. Confidence isn’t about never feeling doubt; it’s about knowing your worth, even when your inner critic is loud. Empathy allows us to connect deeply—to listen, to understand, and to uplift. Adaptability means staying flexible in a world that’s always changing, seeing challenges as opportunities rather than threats. And authentic self-awareness is the foundation—the willingness to look inward, acknowledge both strengths and areas for growth, and to make choices that align with our true selves. According to Jenni Catron, a leadership expert, self-awareness is the starting point for every other quality, and it’s only when we take a personal temperature check that we can truly influence the world around us.

These qualities aren’t just traits—they’re skills, and they can be developed through the intentional practice of mindfulness. Mindfulness is about bringing our full attention to the here and now, without judgment. It’s the simple act of noticing our thoughts, emotions, and surroundings as they are. When I first started my mindfulness journey, I was skeptical—could something as simple as breathing really build confidence or resilience? But over time, I noticed that mindfulness creates space between stimulus and response. Instead of reacting out of fear or habit, we learn to pause, observe, and choose a more empowered path. Breathing exercises, meditation, and mindful movement practices—like yoga—teach us to recognize negative self-talk for what it is: passing mental noise, not truth. As we practice, we become less controlled by our inner critic and more guided by our values.

Resilience grows when mindfulness teaches us to sit with discomfort, knowing that difficult emotions will pass. Confidence blossoms when we notice self-doubt, greet it with kindness, and still choose to move forward. Empathy deepens when mindfulness helps us truly listen, not just wait for our turn to speak. Adaptability strengthens when we notice our resistance to change and gently invite curiosity instead. And self-awareness? That’s nurtured every time we check in with ourselves, journal, or simply take a conscious breath.

Mindfulness isn’t a luxury—it’s a lifeline for women juggling multiple roles, facing systemic challenges, or simply trying to find balance. The Her Serenity blog points out that mindfulness-based interventions, like Mindfulness-Based Stress Reduction, have been shown to significantly reduce anxiety and depression, especially for women facing unique cultural challenges. For young girls, programs like Girls Empowerment through Mindfulness—or G.E.M.—equip them with meditation, yoga, and thoughtful decision-making skills, fostering confidence from an early age. Even the Grit and Grace Project highlights that strong women are defined by their tenacity, courage to speak up, and arms that offer unconditional love—all qualities that mindfulness can help...