Self-healing is your body’s natural ability to repair and regenerate itself. Guided meditation can be a powerful way to turn on those self-healing processes.
Guided meditation creates a safe and supportive space for you to relax and explore your inner world. It can help you feel less stressed, more balanced, and generally healthier.
The 20 minute guided meditation described below is designed to help you connect with your inner healer and promote your physical, emotional, and spiritual health. Before you get started, find a quiet, comfortable place where you can relax without being disturbed.
Getting Ready to Meditate
Before we begin, find a comfortable position, either sitting or lying down. Grab some pillows or blankets to prop yourself up or get cozy.
Now, let’s set an intention for this meditation. What do you want to get out of this session? Maybe you’re hoping to heal from a particular illness, let go of emotional pain, or cultivate more self-love. Whatever it is, bring that intention to mind.
Finally, gently bring your attention to your breath. Techniques like bee breath for vagus nerve stimulation can help you notice the feeling of the air as it enters and leaves your body. Just observe your breath without trying to change it.
Grounding and Relaxation
Many guided meditations start with grounding and relaxation techniques. These are important because they help you get present in your body and create a sense of safety and calm.
Body Scan for Relaxation
A body scan involves bringing your awareness to different parts of your body, usually starting with your toes and moving all the way up to the top of your head. As you bring your awareness to each part of your body, you can notice any tension or discomfort that might be present. The goal is to simply notice these sensations without judgment and then, with each exhale, imagine releasing any tension you find.
You can also use imagery to deepen your relaxation. For example, you might visualize a wave of relaxation washing over your body, or imagine your muscles softening and releasing.
Connecting with the Earth
Another grounding technique involves visualizing roots growing from your feet or the base of your spine deep into the earth. Feel the connection to the earth’s energy, which provides stability and support. With each inhale, draw energy from the earth, feeling grounded and secure.
Inner Healing Visualization
This type of meditation guides you to connect with your inner resources for healing and well-being. It often involves visualizing light, connecting with an inner guide, and releasing emotional blockages.
Visualizing a Healing Light
Imagine a bright, healing light surrounding you. What color is the light? Choose a color that feels comforting and restorative. Let this light fill you from head to toe.
Now, focus that light on specific areas of your body or emotions that need attention. Maybe there’s a place that feels tight or painful. Or perhaps you’re holding onto a difficult emotion like grief or anger. Imagine the light dissolving any blockages or negativity in that area. See the light bringing warmth, peace, and healing.
Meeting Your Inner Healer
Now, imagine your inner healer. This could take any form that resonates with you. Maybe it’s a wise guide, a comforting spirit animal, or simply a more grounded, centered version of yourself. This inner healer is here to support your journey.
Engage in a dialogue with your inner healer. Ask for guidance, support, and wisdom. What do you need to know right now? What steps can you take to move forward on your healing path? Listen to the messages and insights that arise. Trust your intuition.
Releasing Emotional Blockages
What emotional blockages are hindering your healing? What are you holding onto? What past experiences are still affecting you today? Acknowledge these emotions without judgment. It’s okay to feel sad, angry, or scared. These feelings are valid.
Now, visualize the release of these blockages. Imagine these emotions dissolving, like clouds breaking apart in the sky. Or perhaps they transform into positive energy, like turning anger into motivation or sadness into compassion. Let go of what no longer serves you. Release these blockages with love and gratitude.
Affirmations for self-healing
One strategy that can be helpful during meditation is repeating positive affirmations to yourself.
Here are some examples:
- I am healing. I am whole.
- I am worthy of love and well-being.
- My body is strong. My body is resilient.
It’s important to truly believe in the power of what you’re saying. If you don’t believe it, it won’t work. You must set your intention.
You can also create your own affirmations that resonate with your specific needs and goals. Think about what you want to achieve and how you want to feel. Then, repeat these affirmations with conviction and feeling.
For example, you might say:
- I’m getting stronger and healthier every day.
- I’m capable of overcoming any challenge.
- I’m grateful for all the good things in my life.
The more you repeat these affirmations, the more powerful they become.
Expressing Gratitude and Integrating Healing
As you wind down, focus on gratitude. Thank your body. Thank your inner healer. Thank the healing process itself. Notice any positive changes you’re feeling and appreciate them.
Now, imagine taking that healing energy with you as you go through your day. What does that feel like? What does that look like?
Commit to practicing self-care and to making choices that support your well-being. Remember that you have the power to heal yourself.
Frequently Asked Questions
What is the pose for meditation for healing?
There’s no single “correct” pose for meditation aimed at self-healing. The most important thing is to find a position where you can be comfortable and maintain a relaxed posture for the duration of your meditation. Many people prefer sitting cross-legged on a cushion or chair with their back straight, but you can also meditate lying down if that’s more comfortable for you. Experiment to find what works best for your body.
Can you heal yourself with meditation?
While meditation isn’t a replacement for medical treatment, it can be a powerful tool for supporting your body’s natural healing processes. Meditation can help reduce stress, improve sleep, and promote a sense of calm, all of which can contribute to better overall health and well-being. It can also help you develop a greater awareness of your body and emotions, allowing you to better understand and address your needs.
How long does it take for meditation to heal the brain?
The effects of meditation on the brain can vary from person to person, and there’s no specific timeline for “healing.” However, research suggests that regular meditation practice can lead to structural and functional changes in the brain over time. Some studies have shown that even short periods of daily meditation can lead to improvements in attention, memory, and emotional regulation. Consistent practice is key to experiencing the long-term benefits.
What happens if you meditate for 20 minutes every day?
Meditating for 20 minutes every day can have a wide range of positive effects on your mind and body. You may experience reduced stress and anxiety, improved sleep quality, increased focus and concentration, and a greater sense of inner peace. Regular meditation can also help you develop greater self-awareness and emotional resilience, making it easier to cope with challenges and maintain a positive outlook. Consistency is key to reaping the full benefits of daily meditation.
In conclusion
This 20-minute guided meditation is a great way to relax, lower your stress levels, and tap into your body’s natural ability to heal itself.
Try to work this meditation into your daily or weekly routine. It’s a small investment of time that can have a big impact on your overall well-being.
Remember that self-healing is a process, not a destination. Be patient with yourself, celebrate your progress, and know that you have the power to achieve your goals.