Meditation & Self Healing – A Guide

In my lessons I’ve been successful in helping people to heal with meditation, and in this guide I’ll lead you through the basics. 

Let’s start with my picks of the best self healing meditations, and then I’ll share some fascinating insights and helpful tips.

Heal Through Meditation With These Guided Sessions

For general healing

For Pain Relief

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. 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.
4. 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.
5. Now expand again so you are aware of the entire breathing process.
6. 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.
7. Gently open your eyes.
8. 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 Meditation

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 technique, 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 healing meditations:

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

Research on  Meditation and 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.”  And thanks to science we now understand why.

Meditation:

• Reduces the physiological effects of stress
• Strengthens the brain
• Increases serotonin and dopamine
• 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).
• Strengthens the immune system
• Balances prana, which is essential for overall wellness according to Traditional Chinese Healing.
• Improves oxygen circulation
• Works fast.
• Hanson suggests that even as little as a single minute of mindfulness meditation per day will boost an individual’s health.

Ready to heal using the power of meditation? Book a private meditation lesson with me today.

Paul Harrison

Paul Harrison is a meditation teacher with 25 years of experience and a deep passion for helping others. Known for his empathy and authentic approach, he’s dedicated to guiding individuals and teams toward mindfulness, clarity, and well-being.