How to Practice Meditation for Healing (and the Potential Benefits of Doing So)

Perhaps you turn to meditation to start your morning off on the right foot, to find a moment of respite during a hectic day, or to help you ease off to bed. No matter if you’re a novice or seasoned meditator, meditating for even a single session has the power to leave you feeling more relaxed and grounded than when you began. But for those looking for new ways to incorporate meditation into their lives, you may want to consider trying meditation for healing classes. 

Keep reading to discover what makes healing meditation unique, plus how to maximize the benefits of this type of meditation in your practice.

What Is Meditation for Healing?

There are all kinds of things you can meditate on, whether your goal is to calm your nerves, cultivate loving kindness, or optimize your workout performance. As such, meditation for healing focuses specifically on the process of recovery, whether it be emotional or physical.

“Healing meditation is a practice that combines mindfulness, breathing techniques, and guided imagery to promote physical, emotional, and psychological well-being,” says Yasmine Saad, PhD, a licensed clinical psychologist and the founder and CEO of Madison Park Psychological Services in New York City. The goal of this type of meditation, she continues, is to reduce stress, ease into relaxation, and foster a sense of inner peace and balance so your body is in a state more conducive to healing—in whatever way you need it most.

When Peloton instructor Kirra Michel leads her meditation for healing classes on the Peloton App, she employs breathwork, visualization, and other mindfulness techniques to focus on:

Accountability is another key feature of her meditations for healing, as she finds that it’s essential to address your genuine feelings and emotions in order to truly make yourself whole again. “I believe the mind is a very powerful tool, and learning how to use it to help heal is a big part of these meditations,” Kirra explains. “Certain techniques [can help you] access self-compassion, gratitude, and a positive mindset,” she says—all of which can help promote healing.

5 Benefits of Healing Meditation

According to Kirra, classes that focus on meditation for healing allow you to embark on a path to feel lighter and more at ease—resulting in no shortage of powerful benefits for your mind, body, and spirit. Benefits of healing meditation may include:

1. Less Stress and Anxiety

Just about any style of meditation can help reduce stress and manage anxiety, and healing meditations are no exception. According to Saad, meditating has been linked to lower cortisol levels and may also help activate the parasympathetic nervous system (aka your rest-and-digest phase). “This is crucial for both emotional and physical healing, as stress can impede recovery and exacerbate symptoms,” she says.

2. Emotional Release and Catharsis

“Healing meditation provides a safe space for individuals to explore and release suppressed emotions,” says Saad. By honestly yet compassionately addressing any trapped emotions you can lay the foundation for catharsis (aka the process of releasing strong, pent-up feelings).

Research suggests that meditation has been an impactful component in helping people process and heal from any number of distressing events, including grief and trauma. Of course, it’s important to remember that meditation may just be one small part of a more comprehensive plan recommended by your healthcare provider or licensed mental health professional.

3. Potentially Enhanced Physical Recovery

Meditation for healing may also be beneficial for physical health and recovery. “By promoting deep relaxation and reducing stress, meditation can support the body’s healing processes,” Saad explains. “This may result in faster recovery times from injuries or surgeries, as the body can focus more resources on repair rather than on stress responses.”

A 2017 study found that increasing mindfulness through mindfulness-based stress reduction (a protocol that incorporates meditation and other exercises) led to greater reductions in skin permeability within three to four days of developing skin wounds—meaning that staying mindful may help promote early stage wound healing. In addition, a 2023 review cited clinical and experimental studies demonstrating that meditation for healing can “dramatically” lessen pain intensity and increase pain tolerance among those with chronic pain.

Bonus: Research suggests that mindfulness may be an effective tool in helping prevent physical injury. In a small 2024 study of female Division I athletes, participants who practiced mindfulness exercises had a “dramatic reduction” in next-day injury risk—not to mention additional perks including muscle readiness, preparedness to train, higher energy levels, and a better mood.

4. Greater Self-Awareness and Optimism

Healing meditation “can help individuals recognize and address the root causes of their emotional or physical issues, leading to more effective and holistic healing,” Saad says. This heightened state of self-awareness and mindfulness can then create a domino effect for proactivity and optimism.

“People can feel lighter, calmer, and more relaxed—potentially with more hope and a belief that they have the ability to affect their health in a positive manner,” Kirra adds. “I am reminded that what I focus on, I attract, and what I look for, I find. If I can focus on the good, even 10 percent more, that begins to affect my health and ripple out in positive ways.”

5. Better Sleep Quality

Meditation of any kind can have advantageous effects for your sleep by quieting the mind and mitigating insomnia. And good sleep is necessary for any and every healing journey.

“It is essential for both emotional stability and physical healing, as it allows the body to rest and regenerate,” Saad says.

How to Practice Meditation for Healing

According to Saad, the road to healing (and finding the best meditation practices to facilitate it) will require you to:

For example, your stress response might entail disconnecting from your body. In this case, Saad says that honing in your breath and/or relaxing your muscles can help you reconnect to your body. Overwhelm might be another stress response, which you can mitigate during your healing meditation “by focusing on your thoughts and letting them pass, [or by creating] affirmations that give you balance and peace.”

Saad admits that this might not be so clear for everyone, so testing techniques and discovering what feels right for you is key. “For most people, it is through trying that they will find the entry gate that makes meditation the most healing for them. Most people internally know what is best for them, so it is about trusting their instinct.” (If you’re just getting started or prefer set frameworks to follow, you can always choose from a variety of guided meditations for healing on the Peloton App.)

It will also help to tailor your approach based on the type of healing you need, which can vary if your wounds are emotional or physical:

Of course, every healing journey is unique and personal. Always follow your healthcare provider’s unique guidance when you’re recovering from a physical injury or emotional event. 

The Takeaway

No matter if you’re hoping to recover from psychological, emotional, or physical pain, a meditation practice can work wonders to help you recenter and take steps toward healing.

While a single healing meditation session has the ability to move the needle in the right direction, a consistent practice will be infinitely more effective and rewarding. Moreover, it’s essential to keep a positive and proactive mindset before and after you meditate. Aim to maintain self-awareness, compassion, and other mindfulness-based practices throughout your healing journey.