When illness strikes, it can leave us feeling disconnected, overwhelmed, and in need of care. But did you know that meditation can be a powerful ally in your healing journey? It provides an opportunity to rest, reconnect, and nurture yourself with kindness and compassion, even during times of discomfort.
In this gentle practice, Hilary Lafone, a renowned teacher on Insight Timer, leads you through a 12-minute meditation designed to soothe your body and calm your mind. Whether you’re navigating a cold, recovering from surgery, or simply having a low-energy day, this practice offers tools to help you find comfort, presence, and hope for healing.
Inspiration behind the meditation for when we are sick
Hilary’s inspiration for this meditation stems from her personal experience of supporting a family member recovering from COVID-19. She recalls:
“Guiding them through nighttime meditations to ease pain and anxiety helped me realize the profound role compassion plays in the healing process.”
This realization is woven into her practice, emphasizing how kindness can alleviate discomfort and create space for emotional healing.
Hilary’s journey into meditation began during a challenging period in her life. Confronted with her son’s behavioral concerns, she turned to Mindfulness-Based Stress Reduction (MBSR) techniques to support both him and herself. She shares:
“It equipped me to teach coping strategies to him and our community, transforming how we approached stress and emotional regulation.”
These experiences laid the foundation for her compassionate and healing approach to meditation.
A 12-minute meditation for rest and recovery
This 12-minute guided meditation focuses on self-compassion, mindful breathing, and relaxation to bring you moments of peace during illness. By softening the body and observing emotions with kindness, you can create space for healing and comfort. As Hilary emphasizes:
“Even small acts of self-compassion—like focusing on your breath—are incredibly healing.”
For more meditations to support your well-being, explore the largest library of free guided meditations.
Guided script: meditation for when you’re sick
Step 1: Settle into comfort
Begin by finding a comfortable position, either seated or lying down. Take a moment to make yourself as cozy as possible, perhaps with a blanket or pillow. Even if comfort feels out of reach today, allow the intention of nurturing yourself to be enough.
Step 2: Embrace the mantra “This too shall pass”
Take a deep breath, exhaling completely. Reflect on the phrase, “This too shall pass.” Hold onto the knowledge that your current discomfort is temporary, allowing it to offer you hope and reassurance.
Hilary explains:
“The mantra encourages acceptance, helping us reframe pain as a transient experience. This mindset reduces resistance and promotes emotional healing.”
Step 3: Focus on the breath
Place one hand on your belly and one on your heart. Breathe deeply through your nose, letting your chest rise and your stomach expand. Exhale slowly, releasing tension with each breath. Visualize inhaling healing light and exhaling discomfort or pain. Hilary notes:
“Breath awareness grounds us in the present moment, helping to ease stress and anxiety, it’s a simple yet powerful way to care for ourselves during illness.”
Step 4: Relax the body
Scan your body, starting with the face. Relax your jaw, tongue, and the muscles around your eyes. Move down the neck, shoulders, and arms, releasing any tension. Imagine stress and discomfort flowing down your body, out through your fingertips and toes.
Step 5: Rest in awareness
Allow yourself to rest in awareness of the present moment. Focus on areas of the body that feel at ease, bringing your attention to those sensations. Gently acknowledge any emotions that arise, offering yourself compassion as you breathe deeply.
Acknowledging emotions, Hilary explains, is an essential part of the healing process:
“Practicing emotional awareness lets us feel and release emotions like sorrow or frustration, cultivating greater self-compassion and resilience.”
Step 6: Cultivate kindness
As you continue to breathe, silently repeat phrases of kindness to yourself:
- “May I be at peace.”
- “May my body heal.”
- “May I nurture myself with love.”
Feel the warmth of these words embrace your being. Visualizing healing light as you breathe in kindness enhances the experience, fostering a sense of control and positivity.
Step 7: Return gently
When you’re ready, take a deep breath and slowly open your eyes. Carry the sense of peace and self-compassion into your day, knowing you can return to this practice whenever you need support.
Tips for beginners from Hilary Lafone
Meditating while unwell might feel challenging, but Hilary encourages you to start small. She says:
“Even a few moments of focusing on your breath or relaxing your muscles can create a sense of ease. Don’t worry about doing it perfectly; the act of showing up for yourself is healing in itself.”
If your mind wanders, gently bring it back to your breath or repeat the mantra: “This too shall pass.”
Remember, there’s no right or wrong way to meditate—just the effort to care for yourself is enough.
This meditation script is adapted from Hilary Lafone’s “Meditation For When We Are Sick”.
Take a moment to reflect
Reflecting on your meditation experience can support the healing process and deepen its impact, offering valuable insights for future practice. Consider these questions after completing your session:
- How did focusing on your breath influence your sense of calm?
- What emotions arose during the meditation, and how did you respond to them?
- Were there any areas of the body where you noticed ease or relief?
- How can you incorporate self-compassion into the rest of your day?
Journaling your reflections can help you track your progress and connect with the healing power of this practice.
Why Hilary Lafone loves meditating with Insight Timer
Hilary Lafone sees Insight Timer as a powerful platform to share healing practices with a global community. She shares:
“Meditation can feel very personal, but Insight Timer bridges that gap by connecting people who are seeking comfort, growth, and presence.”
Looking ahead, Hilary is excited to expand her catalog of Bedtime Tales and Stories, offering support for quality sleep—a crucial aspect of overall health.
“Good sleep is essential for healing and well-being, and I’m committed to creating meditations that bring peace and restfulness to others.”
Explore more of Hilary Lafone’s healing meditations on Insight Timer’s free meditation app, and join a worldwide community dedicated to personal growth and mindfulness.
Support your healing journey with Insight Timer
To aid you in your path to recovery and wellness, provides a wealth of resources to nurture both body and mind. Discover the largest library of free guided meditations, offering practices focused on resilience, self-compassion, and emotional balance. Enjoy soothing meditation music, featuring calming soundscapes and grounding melodies that promote relaxation and mental clarity.
Reinforce your well-being by connecting with a supportive online community of like-minded individuals on Insight Timer and share your healing experiences.
