Meditation Prompts and Practices for Healing

Here you will find gentle meditations and practices I’ve used in my own healing. This space is for anyone learning how to listen inward. Especially if silence used to feel unsafe. Explore below and find tools that ground us and help us begin again.

To connect with our inner child and true self, we have to slow down. And listen to not just our minds, but to our bodies.

The best way to do this is through meditation. A common misconception of meditation is that your mind needs to be silent and your body needs to be still. It takes time for our mind and body to accept that stillness is safe. Until that happens, any moment, quiet or not, still or not, is a chance to listen, feel, and learn. Our inner world holds answers to questions we haven’t even thought to ask yet. We’re just to busy to listen.

Please be mindful on your healing journey, it’s easy to push ourselves too far, too fast. I always recommend working with a licensed therapist or counselor to make sure you stay safe. Check in with yourself often and take breaks when needed. Have a trusted friend you can call. Keep items nearby to stimulate your senses and keep you grounded. Be safe above all else.

Meditation 101: For First-Timers

What is meditation really? How long should I sit? What do I do with racing thoughts? First things first, it’s always progress over perfection, and progress is never linear. Some days will be harder than others. The point is, you keep showing up for yourself.

• Start with 2-5 minutes
• Try just focusing on your breath or the sounds at first
• You don’t need to “clear your mind”, just notice it gently. What is it saying? What is it feeling? Don’t fix, just notice.

Technique Library

Explore the techniques below, each linked to a detailed YouTube video with more information.

Body Scanning-Gentle full-body check-ins

Noting-Note the distractions and let it go

Meditation Prompts

Use the meditation prompts below to explore deeper parts of yourself. Journaling for 10-15 minutes after meditating on these questions has also been beneficial for me.

Grounding & Safety Meditations

• Where in my body feels safe right now?
• What can I notice in this moment that proves I am not in danger?
• Can I feel the weight of gravity holding me, reminding me I am grounded?

Inner Child Meditations

• What did I need to hear as a child but didn’t? Say it now, with compassion.
• Can I imagine my younger self sitting beside me? What would I want her to know?
• What small act can I do today to make her proud?

Identity & Self Meditations

• What part of me has been silenced or minimized that wants to speak?
• Who am I when no one else is watching?
• If I were to write a letter of truth to myself, what would I say?

Release & Reframe Meditations

• Which beliefs about myself were handed to me, and which do I choose to keep?
• Can I visualize releasing old hurt like fog lifting from my body?
• Is it possible to rewrite the story, not erase it, but retell it with my voice?