FREE MEDITATION RESOURCES

ADVANCED HOLISTIC COUNSELING :
Modern Therapy That Combines The Best Tools From
Psychotherapy, Life Coaching, Energy Healing, Science, and Spirituality

Beth Miller, LCSW-R, CEC, CAHC

TYPES OF MEDITATION

There are an inexhaustible ways to meditate, and a wide variety of meditative techniques.  This below list is meant to give you a sense of the expansive options so that you may experiment with different options, and can introduce these options to clients as well.  Please note that this list captures many mediation techniques, but not nearly all of them. Each type has a brief description and at least one link will show you how to practice this type of meditation.  The links simply exemplify how one person interprets and uses this technique, and you can and should do an online search for more examples if you would like to learn more about the technique itself.    

During the AHC Certification, we will be practicing many meditation techniques during the Weekend Intensives and you will be incorporating these techniques into your own daily practices.    Please note that you are not expected to use and master all of these techniques, but you will be asked to begin experimenting with and practicing some of these techniques in the assignment attached to this module. 

“You should sit in meditation for 20 minutes every day —
unless you’re too busy. Then you should sit for an hour.”   -Zen proverb



BREATHWORK

Breath work and meditation are considered different, but connected, practices.   Meditation requires breath work and there are thousands of forms of meditation, some of which use different breathing techniques.   For example Focus meditation, also known as Focused Attention Meditation is a type of meditation that can help increase your awareness of the present moment. Rather than attempt to empty the mind, this meditation style involves focusing your attention on an object or physical sensation, such as your breathing.

But breathing techniques can also be practiced on their own to cultivate mindfulness, to change physiological states of alertness or tiredness, alter mood states, or reduce anxiety and depression. These techniques, called Breathwork, don’t necessarily need to be paired with meditation and can be done on their own.

Breathwork for Beginners with Niraj Naik *Learn and Follow Along* | Soul School | Rituals
https://www.youtube.com/watch?v=bOLkPvd00BY


  • Square Breathing
    Also referred to as box breathing, Square Breathing can be used to help you to focus your mind while taking intentional breaths, and it provides a focused process to calm the nervous system.

Video from Meditopa YouTube Channel :

Dr. Weil explains how to do his 4-7-8 breathing technique. Relaxing Breathing Exercise

Video from SunnyBrook Hospital YouTube Channel: https://www.youtube.com/watch?v=tEmt1Znux58

0:01 / 3:48



MOVEMENT MEDITATIONS
This is an active form of meditation where the movement guides you into a deeper connection with your body and the present moment.  Movement meditation is good for people who find peace in action and want to develop more body awareness.  Some people also find that using their bodies physically enables them to focus more.

  • Yoga meditation.  Just as there are many different types of meditation, so too exist many styles of yoga — particularly Kundalini yoga — that are aimed at strengthening the nervous system, so we are better able to cope with everyday stress and problems.

    10 Minute Kundalini Kriya Meditation by Brett Larkin
    https://www.youtube.com/watch?v=FFAeZDr1veQ

  • Qigong meditation. This is an ancient and powerful Chinese practice that involves harnessing energy in the body by allowing energy pathways — called “meridians” — to be open and fluid. Sending this energy inward during meditation is thought to help the body heal and function; sending the energy outward can help to heal another person.

  • Gardening
  • Tai Chi

  • Dynamic Meditation

Dynamic Meditation involves actively using the body by engaging in five stages of fast and intense movement which leads to a cathartic experience of relaxation and stillness.

Video from Osho International YouTube page: https://www.youtube.com/watch?v=Q_PFlkHH7IA



GUIDED MEDITATIONS

Guided meditation is a very popular choice for all meditators, but especially new ones.   Guided meditation uses a live person or audio recording that guides the meditator through relaxing imagery and/or visualization while engaging the senses.  Guided meditation is a great option for restless meditators, people with very busy minds, or those “don’t know what to do during a meditation”.  Guided meditations take the work out of the process and give the meditator an easy “plug and play” option.  Guided meditation doesn’t ask the mind not to think, instead it tells the mind to think about relaxing things that feel good physically and emotionally. 

  • The Immediate Peace, Ease and Love Meditation  (7 min) by Beth Miller.   Relax and calm down immediately, align yourself back into a state of love and higher vibration, allow health and abundance, welcome in solutions and new opportunities, and allow in sleep if it is time to rest.  

  • The Color Therapy Meditation (9 minutes) by Beth Miller.   This meditation clears your body of any unwanted emotions and fills you with a more peaceful feeling. Release any anger, worry, stress, fear, and even physical symptoms and distress and return to your more aligned  highest self. 




VISUALIZATION MEDITATIONS

Visualization focuses on an image or images while engaging the physical senses.  The meditator mentally imagine a process, goal, or outcome that they desire while they also activate the physical sensations and emotional feelings associated with the images.  Visualization is a powerful technique used for goal achievement, healing the body, creating harmonious relationships, and manifesting and attracting.

  • Video from The Mindful Movement YouTube page:

  • The Room of Possibilities Meditation (16 Minutes) by Beth Miller.  This meditation helps you to feel hopefulness about the future, raise your vibration, and enables  you to go “shopping” in the limitless universe to possess exactly what you need to be successful, clear, and content.   

https://positivecounselingli.com/audios/Room%20Of%20Possibilities%20with%20Beth%20Miller%204.wav



MINDFULNESS & MBSR MEDITATION

Mindfulness is a type of meditation that uses deep breathing and awareness of one’s mind and body. Mondfulness practices involve observing thoughts, focusing on breathing, and returning to the present moment.    This create great calm, reduces anxiety and depression, and often can help with physical distress and pain.

  • 5 Minute Mindfulness Meditation by Great Meditation:

  • Mindfulness Based Stress Reduction  (MBSR)
    Mindfulness Based Stress Reduction (MBSR) therapy is a meditation therapy, though originally designed for stress management, it is being used for treating a variety of illnesses such as depression, anxiety, chronic pain, cancer, diabetes mellitus, hypertension, skin and immune disorders. Dr. Jon Kabat-Zinn created MBSR, which is often raught in an 8-Week Course.



MANTRA MEDITATIONS

  • Chanting

Chanting uses the rhythmical repetition of words, sounds, mantras, and prayers to deepen focus and concentration, increase devotion, calm the mind, and improve awareness.

The Great Bell Chant
(this one is really nice to do while walking around in the yard, taking a walk, or being out in nature too)   https://www.youtube.com/watch?v=F1ZwaEzMtJw

Video from Meditative Mind YouTube channel:

  • Transcendental Meditation
    TM was founded by Maharishi Mahesh Yogi and refers to a specific practice designed to quiet the mind and induce a state of calm and peace. It involves the use of mantra and is best taught by a certified TM practitioner.



HEART-MATH MEDITATIONS/COHERENCE MEDITATIONS

HeartMath meditations, and the Heart Math Institute, aim to increase coherence and bring optimal functioning within the body while decreasing the effects of stress and negative emotions. It changes your response to stress from a fight or flight response to rest, restoration and increased positive emotions.  By entraining the heart with the brain, all of the body’s systems cohere into a regulated flow state.

Transform your stress into resilience – Short Guide to HeartMath techniques by HeartMath UK IRL
Description of Heart Math, why it works, and the most important techniques





SPIRITUAL MEDITATIONS
This practice is beneficial for those who seek spiritual growth and a deeper connection to a higher power or spiritual force.  Because these types of meditation is intended to promote compassion and kindness, it may be also ideal for those holding feelings of anger or resentment.

  • Prayer of Loving Kindness
    (This meditation prays for happiness for yourself, for others, for the earth, and even for people you are having a hard time with.  We direct positive energy and goodwill first to ourselves, and then, as a ripple effect, to others, which helps us let go of unhappy feelings we may be experiencing   https://www.youtube.com/watch?v=-dK0gYkrdQU

  • Ho’oponopono
    (Hawaiian Prayer of Forgiveness, recognizing that the source of suffering is within us first, and recognizing that we are center of our own reality) 
    A Ho’oponopono meditations  https://www.youtube.com/watch?v=vGd1F6QoHsw

SOUND MEDITATIONS

Sound meditation uses resonant music commonly with singing bowls, tuning forks, rain sticks, and gongs to create an immersive sound that fills the room and the body to help one focus and anchor the mind in the present.

  • Video from Jessica Richburg’s, Jess Yoga Where Movement Meets Mindfulness:

  • Tuning Fork Sound Healing Vibes | All 9 Solfeggio Frequencies | Sound Bath by Healing Vibrations

Top of FormBottom of Form

PROGRESSIVE RELAXATION/ BODY SCAN MEDITATION

Progressive Relaxations are aimed at reducing tension in the body and promoting relaxation.  This technique is designed to sync body and mind by performing a mental scan, from the top of the head to the end of your toes. Imagine a photocopier light slowly moving over your body, bringing attention to any discomfort, sensations, tensions, or aches that exist.

Body Scan Meditations involves slowly tightening and relaxing one muscle group at a time throughout the body.  In some cases, it may also encourage you to imagine a gentle wave flowing through your body to help release any tension.  This form of meditation is often used to relieve stress and unwind before bedtime.

  • Yoga Nidra

Resting your body in a deeply relaxed state through guided meditation, breathing exercises  and body scans drawing attention inward to a state of consciousness on the border of waking and sleeping.

10 Minute Yoga Nidra/Reset Your Nervous System by Sarovara





ENERGY/ ENERGY HEALING/ MANIFESTING MEDITATIONS
Meditation can be used to clear or protect your energy field, balance your chakras, expand your energy, or remove energy blocks.  Working with your energy can also help you create clarity about what you desire and attune yourself to the energy of what you want to manifest.

  • Chakra meditations. This meditation technique is aimed at keeping the body’s core chakras — centers of energy — open, aligned, and fluid. Blocked or imbalanced chakras can result in uncomfortable physical and mental symptoms, but chakra meditation can help to bring all of them back into balance.

Glen Harrold:  Chakra Awakening Meditation https://www.youtube.com/watch?v=13TTAnrc6AE

  • The Healing Relationships Meditation (13 minutes) by Beth Miller.  This meditation can help bring positive changes  and transformation with anyone that you have distress or disharmony with.  It can help ease arguments, create more connection, or promote specific outcomes with people in your personal or professional lives.  

 https://positivecounselingli.com/audios/Healing%20%20Relationships%20with%20Beth%20Miller%202.wav

  • Glen Harrold:  Cosmic Ordering & Law of Attraction AUM Hypnosis & Hypnotherapy Meditation Part 1  https://www.youtube.com/watch?v=qKg8xEN4tas

  • Diaphragmatic breathing
    Also referred to as “Belly Breathing”, this process engages the diaphragm to re-regulate the body by removing adrenaline from the blood stream once a stress-response has been initiated.  Belly breathing can also be used to prevent a stress response, lessen a stress response, make “space” and create “openness”, and anchors the body into the present moment.  

How to Belly Breath with Beth Miller: https://www.youtube.com/watch?v=C6U3dg3GPqY&list=PL0nzlQ6PDWk3_f4dEgTSxKy02cCrd7kbn&index=4&t=23s


Breathing Technique to Ease Anxiety | Alternate Nostril Breathing with Liz Archhttps: www.youtube.com/watch?v=mqS9wRMW1S4    

  • Square Breathing
    Also referred to as box breathing, Square Breathing can be used to help you to focus your mind while taking intentional breaths, and it provides a focused process to calm the nervous system.

Video from Meditopa YouTube Channel :

Dr. Weil explains how to do his 4-7-8 breathing technique. Relaxing Breathing Exercise

Video from SunnyBrook Hospital YouTube Channel: https://www.youtube.com/watch?v=tEmt1Znux58

0:01 / 3:48



MOVEMENT MEDITATIONS
This is an active form of meditation where the movement guides you into a deeper connection with your body and the present moment.  Movement meditation is good for people who find peace in action and want to develop more body awareness.  Some people also find that using their bodies physically enables them to focus more.

  • Yoga meditation.  Just as there are many different types of meditation, so too exist many styles of yoga — particularly Kundalini yoga — that are aimed at strengthening the nervous system, so we are better able to cope with everyday stress and problems.

    10 Minute Kundalini Kriya Meditation by Brett Larkin
    https://www.youtube.com/watch?v=FFAeZDr1veQ

  • Qigong meditation. This is an ancient and powerful Chinese practice that involves harnessing energy in the body by allowing energy pathways — called “meridians” — to be open and fluid. Sending this energy inward during meditation is thought to help the body heal and function; sending the energy outward can help to heal another person.

  • Gardening
  • Tai Chi

  • Dynamic Meditation

Dynamic Meditation involves actively using the body by engaging in five stages of fast and intense movement which leads to a cathartic experience of relaxation and stillness.

Video from Osho International YouTube page: https://www.youtube.com/watch?v=Q_PFlkHH7IA



GUIDED MEDITATIONS

Guided meditation is a very popular choice for all meditators, but especially new ones.   Guided meditation uses a live person or audio recording that guides the meditator through relaxing imagery and/or visualization while engaging the senses.  Guided meditation is a great option for restless meditators, people with very busy minds, or those “don’t know what to do during a meditation”.  Guided meditations take the work out of the process and give the meditator an easy “plug and play” option.  Guided meditation doesn’t ask the mind not to think, instead it tells the mind to think about relaxing things that feel good physically and emotionally. 

  • The Immediate Peace, Ease and Love Meditation  (7 min) by Beth Miller.   Relax and calm down immediately, align yourself back into a state of love and higher vibration, allow health and abundance, welcome in solutions and new opportunities, and allow in sleep if it is time to rest.  

  • The Color Therapy Meditation (9 minutes) by Beth Miller.   This meditation clears your body of any unwanted emotions and fills you with a more peaceful feeling. Release any anger, worry, stress, fear, and even physical symptoms and distress and return to your more aligned  highest self. 




VISUALIZATION MEDITATIONS

Visualization focuses on an image or images while engaging the physical senses.  The meditator mentally imagine a process, goal, or outcome that they desire while they also activate the physical sensations and emotional feelings associated with the images.  Visualization is a powerful technique used for goal achievement, healing the body, creating harmonious relationships, and manifesting and attracting.

  • Video from The Mindful Movement YouTube page:

  • The Room of Possibilities Meditation (16 Minutes) by Beth Miller.  This meditation helps you to feel hopefulness about the future, raise your vibration, and enables  you to go “shopping” in the limitless universe to possess exactly what you need to be successful, clear, and content.   

https://positivecounselingli.com/audios/Room%20Of%20Possibilities%20with%20Beth%20Miller%204.wav



MINDFULNESS & MBSR MEDITATION

Mindfulness is a type of meditation that uses deep breathing and awareness of one’s mind and body. Mondfulness practices involve observing thoughts, focusing on breathing, and returning to the present moment.    This create great calm, reduces anxiety and depression, and often can help with physical distress and pain.

  • 5 Minute Mindfulness Meditation by Great Meditation:

  • Mindfulness Based Stress Reduction  (MBSR)
    Mindfulness Based Stress Reduction (MBSR) therapy is a meditation therapy, though originally designed for stress management, it is being used for treating a variety of illnesses such as depression, anxiety, chronic pain, cancer, diabetes mellitus, hypertension, skin and immune disorders. Dr. Jon Kabat-Zinn created MBSR, which is often raught in an 8-Week Course.



MANTRA MEDITATIONS

  • Chanting

Chanting uses the rhythmical repetition of words, sounds, mantras, and prayers to deepen focus and concentration, increase devotion, calm the mind, and improve awareness.

The Great Bell Chant
(this one is really nice to do while walking around in the yard, taking a walk, or being out in nature too)   https://www.youtube.com/watch?v=F1ZwaEzMtJw

Video from Meditative Mind YouTube channel:

  • Transcendental Meditation
    TM was founded by Maharishi Mahesh Yogi and refers to a specific practice designed to quiet the mind and induce a state of calm and peace. It involves the use of mantra and is best taught by a certified TM practitioner.



HEART-MATH MEDITATIONS/COHERENCE MEDITATIONS

HeartMath meditations, and the Heart Math Institute, aim to increase coherence and bring optimal functioning within the body while decreasing the effects of stress and negative emotions. It changes your response to stress from a fight or flight response to rest, restoration and increased positive emotions.  By entraining the heart with the brain, all of the body’s systems cohere into a regulated flow state.

Transform your stress into resilience – Short Guide to HeartMath techniques by HeartMath UK IRL
Description of Heart Math, why it works, and the most important techniques





SPIRITUAL MEDITATIONS
This practice is beneficial for those who seek spiritual growth and a deeper connection to a higher power or spiritual force.  Because these types of meditation is intended to promote compassion and kindness, it may be also ideal for those holding feelings of anger or resentment.

  • Prayer of Loving Kindness
    (This meditation prays for happiness for yourself, for others, for the earth, and even for people you are having a hard time with.  We direct positive energy and goodwill first to ourselves, and then, as a ripple effect, to others, which helps us let go of unhappy feelings we may be experiencing   https://www.youtube.com/watch?v=-dK0gYkrdQU

  • Ho’oponopono
    (Hawaiian Prayer of Forgiveness, recognizing that the source of suffering is within us first, and recognizing that we are center of our own reality) 
    A Ho’oponopono meditations  https://www.youtube.com/watch?v=vGd1F6QoHsw

SOUND MEDITATIONS

Sound meditation uses resonant music commonly with singing bowls, tuning forks, rain sticks, and gongs to create an immersive sound that fills the room and the body to help one focus and anchor the mind in the present.

  • Video from Jessica Richburg’s, Jess Yoga Where Movement Meets Mindfulness:

  • Tuning Fork Sound Healing Vibes | All 9 Solfeggio Frequencies | Sound Bath by Healing Vibrations

Top of FormBottom of Form

PROGRESSIVE RELAXATION/ BODY SCAN MEDITATION

Progressive Relaxations are aimed at reducing tension in the body and promoting relaxation.  This technique is designed to sync body and mind by performing a mental scan, from the top of the head to the end of your toes. Imagine a photocopier light slowly moving over your body, bringing attention to any discomfort, sensations, tensions, or aches that exist.

Body Scan Meditations involves slowly tightening and relaxing one muscle group at a time throughout the body.  In some cases, it may also encourage you to imagine a gentle wave flowing through your body to help release any tension.  This form of meditation is often used to relieve stress and unwind before bedtime.

  • Yoga Nidra

Resting your body in a deeply relaxed state through guided meditation, breathing exercises  and body scans drawing attention inward to a state of consciousness on the border of waking and sleeping.

10 Minute Yoga Nidra/Reset Your Nervous System by Sarovara





ENERGY/ ENERGY HEALING/ MANIFESTING MEDITATIONS
Meditation can be used to clear or protect your energy field, balance your chakras, expand your energy, or remove energy blocks.  Working with your energy can also help you create clarity about what you desire and attune yourself to the energy of what you want to manifest.

  • Chakra meditations. This meditation technique is aimed at keeping the body’s core chakras — centers of energy — open, aligned, and fluid. Blocked or imbalanced chakras can result in uncomfortable physical and mental symptoms, but chakra meditation can help to bring all of them back into balance.

Glen Harrold:  Chakra Awakening Meditation https://www.youtube.com/watch?v=13TTAnrc6AE

  • The Healing Relationships Meditation (13 minutes) by Beth Miller.  This meditation can help bring positive changes  and transformation with anyone that you have distress or disharmony with.  It can help ease arguments, create more connection, or promote specific outcomes with people in your personal or professional lives.  

 https://positivecounselingli.com/audios/Healing%20%20Relationships%20with%20Beth%20Miller%202.wav

  • Glen Harrold:  Cosmic Ordering & Law of Attraction AUM Hypnosis & Hypnotherapy Meditation Part 1  https://www.youtube.com/watch?v=qKg8xEN4tas