Best Healing Meditation Techniques [With Script]

Self Healing is a part of Gestalt Therapy, a type of psychotherapy that heals through meditation, specific thinking techniques, and homeostatic body processes. 

I personally teach therapeutic meditation in my online lessons. And I have seen how very beneficial it can be for various maladies.

Here are my picks of the best self healing meditation techniques.

Guided Meditation For Healing

For general healing

For Pain Relief

For Mental Health

Script

  1. Create a relaxing space that is conducive to healing. For instance, you might like to sit in a quiet room with plants around you and some gentle music playing in the background.
  2. Sit comfortably with good posture. Ideally, sit with your feet shoulder-width apart and your spine straight but with a natural curve. If you have an injury that prevents you from sitting this way, find a comfortable alternative posture in which you feel comfortable but focused.
  3. Place your hands in Gyan mudra, with the tips of your index fingers and thumbs touching one another. Now place your hands palm-up on your upper thighs.
  4. Close your eyes and breathe. While you breathe, focus on the sensation of your breath moving through the space just beneath the middle of your nose. Take twenty mindful breaths while focusing on this spot.
  5. Now expand your awareness so you are aware of your breath moving through your nostrils and down to your throat. Take twenty mindful breaths like this.
  6. Now expand again so you are aware of the entire breathing process.
  7. Begin to recite the mantra OM (pronounced “Aum”). Meditate on the sound of this mantra. By making this sacred sound you will create healing vibrations throughout your body that help to relax and soothe the body and mind. Continue meditating on this mantra for fifteen minutes.
  8. Gently open your eyes.
  9. Express gratitude for your meditation.

Eckhart Tolle’s Healing Meditation

Eckhart Tolle advocates the use of a specific type of body scan meditation for healing.

Script

  1. Find a comfortable position lying down flat on your back.
  2. Close your eyes and begin to focus your mind on parts of your body. Begin with the hands. Then continue to the feet, arms, legs, abdomen, chest, head, and so on.
  3. Feel life energy (prana / chi / life force) flowing into each of these body regions. Focus on one part of the body for fifteen seconds and imagine prana / life fore / chi flowing into that region.
  4. Now allow your focus to flow like a rolling river over your entire body.
  5. Now feel the energy of your body in its totality. Hold on to that sensation.

Sound Healing

Ever since Kundalini Yoga guru Yogi Bhajan came to the West in the 1970s, sound healing has been a powerful therapeutic technique. And research shows it works.

In 2019, research by the British Academy of Sound Therapy showed that 11 minutes of sound healing is enough to receive therapeutic benefits. Playing an instrument is also great for relaxation. 


Tai Chi & QiGong

Tai Chi is one of the best exercises for blood pressure according to Peter Wayne [assistant professor of medicine, Harvard Medical School, and author of The Harvard Medical School Guide to Tai Chi].

Tai chi involves slow and mindful movements that make us more aware of how we move the body.


Forest Bathing

Forest Bathing, or “Shinrin Yoku” is a meditative exercise in which we immerse ourselves in a forest. Not only is this great for getting fresh oxygen, but it is a powerful free technique.

Research published by the International Journal of Immunopathology and Pharmacology shows that Forest Bathing helps the immune system.


Buddhist Healing Meditation Techniques

Traditionally, Tibetan Buddhists would use meditation in conjunction with other practices for complete mind-body healing. 

For instance, there’s Tibetan herbal medicine, which includes asking for help; herbs; prescribing, preparing and taking medicine; and diagnosing illness. All of this would be done with compassion and devotion. 

Here are the best Buddhist healing meditation techniques.


Samatha

The most basic form of Buddhist self-healing meditation is shen-ne or “Samatha”, which means “peaceful abiding”.

Shamatha is a relaxed but focused style of Buddhist meditation that strengthens the mind by creating inner stillness and calm. In turn, this leads to what Tibetans call lah-tong and Sanskrit Vipashynana (insight). This reduces stress by creating inner-calm and untangling thoughts. And it leads to healthier, more appropriate actions that reduce the causes of illness.


Medicine Buddha

For this, we visualize the Medicine Buddha and then recite the mantra below.

namo bhagavate bhaiśajyaguru vaidūryaprabharājāya tathāgatāya arhate samyaksambuddhāya tadyathā: oṃ bhaiśajye bhaiśajye bhaiśajya-samudgate svāhā.

“Homage to the Blessed One, The Master of Healing, The King of Lapis Lazuli Radiance, The One Thus-Come, The Worthy One, The Fully and Perfectly Awakened One, thus: ‘Hail! Appear, O Healer, O Healer, O Great Healer, O King of Healing!’ 


More therapeutic techniques:

  • Integrated Body Mind Training
  • Breathing exercises
  • Physical exercise
  • Yoga
  • Biofeedback
  • Tai chi
  • Qigong
  • Guided imagery
  • Psychotherapy

Benefits of Meditation for Healing  

We humans have used self-healing techniques for millennia. Indeed, in the book Aphorisms [460 BC], Hippocrates stated that doctors must not only know their medicines but also be able to induce the right mindset in their patients, because when you have the right mindset you will start to heal.

One of the main reasons why meditation works in therapy is because of stress reduction [Jon Mitterer and Dennis Coon, Introduction to Psychology].

Because meditation reduces stress, it can help with anything from headaches to insomnia [READ: Sleep Meditation Techniques For Insomnia] [2].

Aristotle said, “Before you heal your body, you must first heal your mind.” 

Here is why meditation works.


Mental Health

The authors of research published in the July Journal of Psychiatric Practice tell us: “Zen meditation and mindfulness are beneficial for general psychological health and stress management in those with medical and psychiatric illness.” This includes the relief of stress, anxiety, and depression, three of the most common mental health complications [3]. 


Stress

Many of the therapeutic effects of meditation are due to its effect on stress.

Medical doctor Andrew Thomas Weil (author of Spontaneous Healing) says: “We spend all day in a whirlwind of thought. We never allow our minds to rest. And without this precious therapy time, our minds become exhausted.”

Stress is the number one proxy killer. And 60 per cent of all illnesses and diseases are caused by stress, according to The American Medical Association. 

Stress causes the release of hormones cortisol, adrenaline, and noradrenaline which affect the brain and the body.  

Plus, stress increases activity in the amygdala (which creates the “fight or flight” response) and reduces activity in the hippocampus, says Christopher Bergland of Psychology Today.

Finally, stress promotes inflammation according to Jill Goldstein, a professor of psychiatry and medicine at Harvard Medical School.

Chronic high cortisol causes functional atrophy of the hypothalamic-pituitary-adrenal axis (HPA). Of course, these are just the neurological effects of stress. It also contributes to physical problems like high blood pressure, heart disease, obesity, and diabetes.

Meditation is one of the best ways to reduce stress. And therefore, it is incredibly effective for the prevention, treatment, and recovery from stress related illnesses.


Meditation strengthens the brain

Not only does meditation protect against brain damage, but it also strengthens the brain.

Studies show that meditation increases serotonin and dopamine, both of which are “feel good chemicals”. Plus, it increases activity in the left prefrontal cortex, which is related to happiness and self-awareness. And it positively influences both the parasympathetic nervous system (which creates feelings of peace and wellness) and sympathetic nervous system (which helps balance blood pressure, heart rate, and respiration).

Research shows that as little as eight weeks of mindfulness meditation will create positive structural changes in the hippocampus  which is a major part of the brain involved with learning and memory.


Healing the mind

It’s important to consider the mind too.

Focusing on negativity and stress will damage the mind.  

Rick Hanson, founder of the Wellspring Institute for Neuroscience, and author of Buddha’s Brain, tells us: “Mental activity requires neural activity. Neural activity sculpts neural structure. As new neurons form constantly, changes in the mind associated with changes in the neural system leave lasting traces in the structure of the brain.”  

Focusing on negativity and stress creates illness. Calming the mind with self-healing techniques makes us healthy.  

Dr Richard Davidson, director of the Laboratory for Affective Neuroscience at the University of Wisconsin, studied the effect meditation has on the brain.

His results reveal that negative thoughts lead to extreme activation of certain areas of the brain, including the amygdala and the right prefrontal cortex. Positive moods quieten these areas, allowing them to relax, and allowing the left prefrontal cortex to become more active. Hence why meditation is healing.


Strengthens the immune system.

Eckhart Tolle says,

“The more consciousness you bring into the body, the stronger the immune system becomes. This is a potent form of self-healing. It is not only your physical immune system that becomes strengthened; your psychic immune system is greatly enhanced as well.” 


Meditation balances prana

When you meditate, you allow your body to flow naturally, which creates mental balance and increases the circulation of prana (lifeforce). 

Prana (lifeforce) is the basis of health according to Traditional Chinese Healing. When prana flows freely through your body, you will feel energetic, alert, and relaxed. This positive state helps the mind and body. A lack of prana, on the other hand, leads to a lack of motivation, fatigue, and illness.


Meditation improves oxygen circulation

When I was a kid, I had chronic asthma. It was terrifying. Out of nowhere, I would start to struggle to breathe. The ambulance would rush me to the hospital. And they’d put me on an oxygen mask.

Today, I meditate every single day, encouraging my body to take in plenty of fresh oxygen. And I haven’t had an issue with asthma for twenty years.

Oxygen sustains every element of the human body. So naturally, one of the best self-healing techniques is to use mindful breathing improve oxygen flow. This helps with everything from stress to muscle pain.


Meditation Heals Fast

Perhaps the most surprising revelation is that it doesn’t take much time.

Hanson suggests that even as little as a single minute of mindfulness meditation per day will boost an individual’s health. “One [minute],” says Hanson, “is infinitely more than zero.” 

Many experts agree that meditation and mindfulness are more useful for curing certain illnesses than prescription medication. 

Already, health organisations around the world have begun to replace medication with meditation. And this trend may well continue.

Bruce Smith, associate professor of psychology at the University of Mexico, says “Mindfulness-based approaches may effectively replace medications for some patients.”    

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By Paul Harrison

Paul Harrison BSc is a qualified meditation teacher who believes in genuine, authentic meditation. He has more than 15 years experience in teaching meditation and mindfulness both to individuals and to corporations.

1 comment

  1. Outstanding post! Meditation has countless benefits but, we can get better results from meditation with regular practice.

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