9 Amazing Healing Meditations

Healing Meditations are simply a way of quieting your mind and letting your body, your heart, and your spirit, take over.

I’m going to say that again…

Healing Meditations quiet your mind and allow your body, your heart, and your spirit to take action.

It’s so simple!  Yet we complicate this all the time.

Or we chalk it up to being more that what it really is, or blame our lack of time.

But it’s so much simpler than that, you guys!

The best part of it all…in some cases, it takes only 2 minutes.

Yup, you heard me – only 2 minutes.

Who doesn’t have 2 minutes?

Benefits of Meditation

First, let’s look at the benefits of using these Healing Meditations.

What’s so important about quieting my mind?

What does my body know that my mind doesn’t tell it to do?

All good questions.

Since you asked me a question, let me ask you one.

When you’re sick, does your body move a lot slower?

When you’re stressed out, does your heart rate increase slightly?


I’m guessing the answer is “yes” to these questions.

The truth is, your body is smarter than your mind.

When you’re sick, your mind may say, “Come on, you can make it to work today.”

But your body will say, “Oh hell no, sit your a$$ right back down on the couch and rest.”

Body – 1; Mind – 0

So, to go back to the original questions you asked – what’s so important about quieting my mind – is that by releasing your mind, you give your body the power to make the decisions to improve your health.

So simple, yet so big.

The same goes with your heart and your spirit.

Once you allow your body, heart, and spirit to take over, you can see some amazing benefits!

Body Benefits
  • Improve the quality of sleep
  • Promote healthy eating habits
  • Improve weight loss
  • Reduce the risk of chronic diseases
  • Support pain management
  • Reduce anxiety
  • Reduce high blood pressure
  • Eliminate irritable bowel syndrome (IBS)
  • Relieve tension headaches
Heart Benefits
  • Improve communication
  • Increase satisfaction in relationships
  • Increase patience
Spirit Benefits
  • Reduce negative emotions
  • Increase creativity
  • See things differently

Healing Meditations

Healing Meditations
Sitting Still – 2+ minutes

Best if you’re just starting out.  

Sit still for 2 minutes and focus on breathing in through your nose for 5 seconds, hold for 5 seconds, then out through your nose for 7 seconds.  This is called the 5-5-7 breath.

This is most beneficial in high-stress situations like traffic, stressful deadlines at work, long lines, or even at home with the kids.

Breathing – 2+ minutes

Great for beginners.

This type of breathing is more natural – in and out through your nose – but a focus on breathing into your diaphragm instead of your lungs.  Basically, focus on moving the air from your lower belly, not your chest.

Focus all your attention on your breathing to start then you can do a body scan:

  • Focus attention on different parts of your body starting from one end and move toward the other.
  • Be curious about what you feel – pain, tension, warmth, relaxation.
Cuddling – 10+ Minutes, but desired Forever

Um, why not?!

Cuddle with anyone who’s willing – child, spouse, dog, cat…heck, even your warm, fuzzy blanket.

We all need cuddles sometimes.

My most favorite mornings with Wyatt is when I wake him up when it’s still dark out and we cuddle together on this overstuffed chair, nibble our breakfast, and “chit-chat” (as Wyatt says).

Walking – 10+ Minutes

You can use this technique anywhere.

Walk at a natural pace and focus on the world around you.  Be hyper aware of every sound, every smell, every rock under your feet, every flower you pass.  Feel the sun on your face, the wind in your hair.

Simply relax.

Reading – 10+ Minutes

Reading a great book, short lovely poems, spiritual text, or inspirational quotes can greatly benefit the soul and quiet the mind.

You can also listen to audio books or songs you find relaxing or inspiring as well.

Sun Gazing – 2+ minutes

This is a practice of standing barefoot on the ground with your face towards the sun and your eyes closed.

For 2 minutes, focus on the sun’s rays as energy.  Visualize the energy going into your body, your cells, your organs, and your brain.

Allow the energy to give life to your spirit.

On cloudy days, gaze at the position where the sun is behind the clouds and you’ll still receive the same benefit.

Yoga – 10+ Minutes

Yoga is movement linked with breathing.  As you move through different poses, your body will find what feels good and your mind will relax and calm.

Start at home with these Yoga with Adrian videos for free.

Qi Gong or Tai Chi – 10+ Minutes

Qi Gong (CHEE-gung) is part of traditional Chinese medicine.

It combines meditation, relaxation, slow movement, and breathing to restore and maintain balance.

Tai Chi (TIE-CHEE) is a form of gentle Chinese martial arts.

You perform a self-paced series of postures in a slow, graceful manner while practicing deep breathing.

Practice Gratitude – 2+ minutes

This is a meditation when you focus all your attention on a sacred image of being.  You weave your feelings of love, compassion, and gratitude into your thoughts.

You may even close your eyes, tip the corners of your mouth into a smile, and visualize the things you’re grateful for.

What Can You Do Today?

What is one action you can do today that will move you closer to your goals?

Are you going to choose one of the above meditations?

Have you been thinking about joining a yoga studio for a long time, but didn’t end up doing it?

Maybe it’s something totally different – like food-related, or writing in a journal.

Whatever it is you desire, a Holistic Health Coach can help you follow through in a way you never have before.

If it sounds interesting and you would like more information, check this out and you’ll never look back.

Share Your Meditations

Which one of these healing meditations will you try today?

Do you meditate in a way I didn’t mention above?

Comment below and join the conversation.

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