Restorative Meditations for Recovery
Explore a collection of guided meditation sessions designed for rest, regulation and stability.
Welcome To the Restorative Meditations Page
Welcome. This private collection is designed for people I am working with who are on the recovery path. This page provides a form of restorative meditation that works with the nervous system. Each piece here supports brain rewiring, regulation, and emotional integration; the foundations of mind-body recovery.
Many people with chronic illness need something different; a specific, targeted and yet nurturing approach that works with your nervous system, rather than pushing against it. These meditations have been chosen with care, helping you build safety and capacity over time.
RewirE and Regulate Through Meditation
As you go forward along this recovery journey, one of the most effective tools for rewiring your brain and regulating your nervous system is structured, restorative meditation. Consistent listening helps retrain the brain to recognise safety and release survival-based patterns.
There are many different types of meditations in the world, but the ones on this page are specifically designed to help you begin to regulate your autonomic nervous system and rewire. These meditations aren’t just about relaxation; they’re about rewiring for recovery from chronic illness, learning to leave behind the stuck patterns of stress, fatigue, and overwhelm. These sessions help retrain those past responses and establish new pathways of safety, trust and restoration. There is no need to analyse or achieve anything; simply listening begins the process.
Many people with long-term symptoms struggle to access deep rest or restorative sleep. These meditations give your system a way to experience recovery-level rest, even when sleep is disrupted. They create the conditions for energy to rebuild and regulation to take hold. When combined with other elements of this Mindbody work, these meditations establish a strong foundation of stability. They teach your system how to move between activity and restoration with greater ease.
Each meditation has been developed and tested within real recovery journeys; my own and those of people I have supported. Many begin to notice benefits within a short time of regular use as their mind-body system learns to settle and rebuild capacity.
How to Use These Meditation Sessions
Right now, your body may feel unable to rest, and your mind may struggle to slow down. Or you may feel heavy fatigue, and so no matter how much you lie down, you never feel restored. These are typical states for a system that has been chronically in survival mode.
These meditations are designed to guide your mind and body back toward safety and regulation. You don’t need to make anything happen; consistent listening begins to retrain your brain and support your system from the inside out. Even if you don’t feel the effects right away, listening regularly is enough to begin the shift.
INSTRUCTIONS ON HOW TO MEDITATE You can sit or lie down and close your eyes. You don't have to do anything. You don't have to try. You don't have to "get it". Just be there. Just listen.
THE MEDITATIONS
Many of the meditations here were created by me for this stage of recovery. You’ll also find a few pieces from trusted practitioners whose work complements the nervous system and brain-rewiring approach I am guiding you into.
If you prefer one voice or track, stay with it. Repetition is powerful for rewiring, and you don’t need variety to make progress. Choose what feels most supportive and use it regularly.
💗 Even if you listen to the same one every time, as long as it gives you some peaceful moments, it’s working.
💗 A short Structured Rest 💗 by Amari
5 minutes
This is a short meditation that was designed to help people begin to gain some restorative rest and bring structure into your days. So I am sharing it here. It’s just under 5 minutes.
💗 See if you can use it regularly to help rewire and rebalance 💗
💗 A short Somatic Tracking 💗 by Amari
5 minutes
This is a short somatic tracking exercise which can be used as a meditation. It’s just under 5 minutes.
💗 You may also like to use the longer Somatic tracking video further down this page for deeper regulation and reset 💗
Focus Breathing Meditation by Amari
10 minutes
This is a gentle focus meditation for you. It is soothing and restorative, guiding you to place your attention on the rise and fall of your breathing. Best experienced with headphones as it has sound healing to help your nervous system.
Press play and close your eyes.
Affirmation Breathing Meditation by Amari
13 minutes
Here is a meditation for mindset and soothing, which is particularly helpful for rewiring anxiety and depression. You are guided through some gentle, uplifting affirmations as they align with your breathing. It is very healing for the nervous system and it is great for your neural pathways, so you can use this one to turn around symptoms of depression or negative thinking.
I recommend headphones so that you can also get the full benefit of the gentle sound healing on this one (432 Hz). After you press play, you can close your eyes:
💗 Structured Rest 💗 Meditation by Amari
20 minutes
This is a meditation that is designed to help people develop a practice of energy cycling. This is a way of building a recovery rhythm, and stabilising your nervous system.
In this 20 minute meditation you are guided into allowing restoration. This is very supportive for brain rewiring and nervous system rebalancing, so you can use this one regularly if you find it helpful.
Somatic Tracking Guidance by Amari
Somatic Tracking Guidance 20 minutes
You are invited to use this guidance as a meditation if you would like to. Strictly speaking, this is a somatic healing “exercise” rather than a pure meditation, but it can be very helpful. It supports the creation of new neural pathways, helping you cultivate a new relationship with your body, lessening fear and stress around symptoms.
Surrender Meditation by Amari
26 minutes
This is a soothing and restorative meditation designed to give you some ease, especially if you are in a flare-up or in a crash. It is to help you surrender to “what is” right now in this moment; to remove the layer of resistance that causes additional stress and additional symptoms.
💗 Use headphones for full benefit as the sound healing on this one requires bilateral input (two ears, two inputs = headphones) 💗
💗 Inhale Confidence 💗 Meditation by Amari
30 minutes
This guided meditation is designed to help you begin to move out of Fight, Flight, Freeze and into a state of deep trust and confidence. It supports brain rewiring and and creating new neural pathways, helping you cultivate a sense of embodied safety.
🎧 For best results: Use headphones to experience the full benefits of the sound healing frequencies.
Using the Right Type of Meditation
You may have already looked into or tried to meditate for healing. So I would like to help you see that the scope of Meditations is a huge arena, and we really need to specifically use the right ones for a chronic condition to get any benefit.
There are many types of meditations: from Yoga Nidra and Chakra Healing to Vision quests and trance meditations with hypnosis and strong sound healing. Many of these can be disruptive for someone with a chronic complex condition.
Some meditations (not the ones on this page) that you may have tried in the past can potentially increase a state of numbness or freeze. So, I do recommend these particular ones below for you to try to begin with if you prefer to not use the ones I created for you 💗
These restorative meditations have been curated to be the ones that can help you start to regulate your nervous system and rewire your brain safely, restoring your energy and taking steps forward on your journey to full health.
Meditation by Kristin Neff on "Loving Kindness"
21 mins
Kristin Neff is someone famous in the world of self-compassion healing. See how you get along with her.
She says about this meditation: “It is a practice designed to generate feelings of goodwill and kindness, both for others and ourselves. This practice is not about wishful thinking; rather, it is a practice that sets our intention on kindness.”
Meditation by Mooji on Peacefulness
22 MINUTES
A guided meditation is here for you by Mooji. He says: “A peaceful life is priceless, a peaceful mind is priceless.”
"Chant Meditation" for Help with Sleep By Sadhguru
This is a sleep meditation by Sadghuru that I have included on this page for you, as you may like to try it if you have trouble falling asleep or staying asleep.
It is something that I used when I was so wired and tired I couldn’t sleep at all. Even though I was fairly far along my healing journey and had tried everything, nothing helped me sleep, except for this. The chant turned out to be more effective than prescription-tranquilizers and all the naturopathic remedies. So I invite you to try it out.
When you do it for the first time do it in the daytime so that you can accustom yourself to the process: you speak the mantra along with him. It is 44 minutes long. But you can just do it for 2 minutes.
A message for you
Reaching this stage means you’ve already begun the work of rewiring your system and reclaiming your health. Each time you practise, you strengthen the pathways of regulation, focus, and trust that support full recovery.These meditations are here to reinforce that process; practical tools you can return to whenever your system needs steadiness and real restorative rest. Even when progress feels slow, your body and mind are learning. Keep going. You’re rebuilding capacity from the inside out.