Healing Meditations and Visualizations to Guide You

Guided meditations through a coach or audio narrator help initiate positive life changes. The narrator guides and relaxes you, in the beginning, to rest your body and mind. This allows you to get to a deeper, meditative state which opens up space and visualizations for feelings of calmness, serenity, healing, and balance to occur.

Exercise for the Mind

Just like we work out the body, the mind also must receive some exercise. Guided meditation can help you overcome any current challenges you are experiencing in the short term and can help you work on deeper issues in the long run. This type of "quiet thought" allows the mind to focus and be aware which leads to positive thinking, handling stress better, and lowering cortisol levels.

Additionally, the benefits from guided meditation range from decreasing risks and illness like obesity, insomnia, cancer, and depression all the way to treating ADHD, mental disorders, memory loss and more. View the following collection of guided meditations below for easy healing visualizations.



The focus of this guided meditation is in relation to rebirthing, or breaking through the physical barrier, to reclaim our personal power.

It begins with visualizing a line drawn in the sand, urging you to move out of your self-made boundaries, and ends with you soaring through the skies like a boundless eagle in flight.

Simple Visualization Exercises

This includes easy-to-do visualizations for the purpose of being more mindful, draining away your stresses, realizing your desires, and shrinking your problems.

  • Shrinking Box Visualization
  • Key to Unlocking Your Dreams
  • Pull the Plug and Drain All Your Stresses Away
  • Eraser Visualization: Clearing the Cache of Your Mind

Park Bench Meditation

Paul Simcock / Getty Images

If you are a people watcher, then this type of meditation will come easily to you.

Doing this "Park Bench Meditation" is an interesting way of pulling back your energy and simply allowing the world to revolve all around you while you sit quietly for thirty minutes. Plus, at the same time, you will be sharpening your awareness skills.

Drumming Meditation

Nick Rowe / Getty Images

Take five minutes to do this pre-drumming visualization to relax and to draw energies to begin your meditative drumming session.

There are several things that can happen in your mind while you are drumming:

  • Thoughts can wander.
  • Thoughts can stop.
  • You can visualize.

When drumming for the purpose of sending energy out to another place or being, it is best to stop all thoughts first and focus on the rhythm you are making.

Bathing Your Chakras Visualization

Most of us take a bath or shower every day to keep clean and presentable. We often take special care to make sure to scrub the insides of our ears and between our toes.

Tending to your chakras on a regular basis should be the same as cleansing yourself daily. Use this simple chakra cleansing visualization, as explained by Linda Foltyn, each morning to start your day. This will allow you to feel refreshed and ready to face whatever comes your way.

Rose Quartz Meditation: Clearing the Heart Chakra


Clearing of the heart chakra will improve the interaction of all the other centers. It is important to maintain a balance to all the energy centers so a healthy level of awareness is manifested in our everyday lives.

If more concentration is given to the upper chakras, then the lower energy centers lose sensitivity and function. If more concentration is given to the lower chakras, then the upper energy centers will become cloudy and not function properly as well. Proper balance is the key.

Metta Practice

Metta Meditation Practice

Metta practice is a meditative practice of Buddhist tradition. It only takes fifteen minutes a day to feel hearth-connected, centered, and balanced.

Metta practice moves a loving kindness toward ourselves, someone we love, someone we are neutral with, and someone who challenges us.

Power of the Heart Meditation


The following technique, adapted from Momentary Meditations, is a "portable stress-breaker. " You can easily take it with you wherever you go. By using it whenever you feel out of balance, you will find that you are calmer, clearer and more able to cope with what life has to offer.

This is perfect to use if you are flying through turbulence, receive a disturbing phone call, have a business meeting fall apart, or if your mind gets stuck in a worry loop.

Kirtan Kriya

(c) Joe Desy

Kirtan Kriya is a meditation chant exercise originating from Kundalini Yoga.

Kirtan Kriya involves chanting and using finger poses called mudras. This simple exercise reduces stress levels, increases circulation in the brain, promotes focus and clarity, and stimulates the mind-body-spirit connection.

Grounding Exercise


Grounding exercises help tremendously with maintaining a balance of our physical and spiritual bodies. Healers have learned that being energetically grounded allows them to be better equipped in facilitating healing for clients and also to create and maintain wellness in their own life.

Using a body scan technique may also help balance the body/spirit connection.This exercise can be performed each night while laying in bed before sleep.

Cutting Cord Visualization

adapted image (c) photos.com

Experiencing pain from an estranged relationship or troubled marriage can be managed by trying a bridge visualization or infinity exercise.

This will gently release the cord attachment to free yourself of continued feelings of sadness or separation. You can also call on the angels for assistance in cutting cords:

White Light Visualization


Visualize pure white light coursing freely like a liquid down through each of the seven main spiritual chakra centers.

First, visualize your spiritual chakra centers as being a hollow infrastructure. Notice warmth and bright glow as each one fills up with liquid white light.

Breath Awareness Technique


Incantations to help balance your light body and align your chakra energy system.

  • Speak the first part of each phrase out loud as you inhale.
  • Speak the second part of each phrase as you exhale.
  • Repeat each of the twelve incantations 10 times. When you are finished, you will feel centered and balanced.

Mindful Walking


If you have trouble sitting still, give this walking meditation ritual a try.

If you take this walk daily, at about the same time every day, you will have established a consistent connection with the higher. In other words, it's a scheduled appointment between you and your higher helpers. It's a time when you can truly connect, listen, and be heard. Your life will increase in richness, depth, and understanding.

Forgiveness Meditation

William York shares this meditation exercise for forgiveness and letting go:

"If you follow these steps, you will have released most if not all the energy in regards to your issue. You will always be able to go back to the experience, but you will have the strength to see it in a new light." William

He goes on to say that once the issue is resolved, it is recommended that you just let it go. See it for the learning experience that it is and move on in gratitude.

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Your Citation
Desy, Phylameana lila. "Healing Meditations and Visualizations to Guide You." Learn Religions, Aug. 26, 2020, learnreligions.com/healing-meditations-and-visualizations-1731132. Desy, Phylameana lila. (2020, August 26). Healing Meditations and Visualizations to Guide You. Retrieved from https://www.learnreligions.com/healing-meditations-and-visualizations-1731132 Desy, Phylameana lila. "Healing Meditations and Visualizations to Guide You." Learn Religions. https://www.learnreligions.com/healing-meditations-and-visualizations-1731132 (accessed January 28, 2021).

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