Guided Meditation

Kathryn Budig’s Healing Meditation for Yoga Injuries

Use this simple meditation to encourage your mind to rest and enable your body to recharge so it can come back strong.

For exclusive access to all our stories, including sequences, teacher tips, video classes, and more, join Outside+ today.

The best (if dreaded) remedy for battling a yoga injury? Rest. My left arm is in need of a major vacation from Chaturanga, but my mind is highly displeased by the verdict. I decided to appease my cranky brain with a simple visual and mantra-oriented meditation. I created this meditation while sitting outside overlooking a beautiful lake in upstate New York last week. The slow pace combined with the glory of nature reminded me to use them as healing tools in my visualization practice. I’ve been using this simple mediation since to encourage my mind to rest and my body to recharge, so it can come back strong.

See also Kathryn Budig’s Aim True Yoga Sequence

A Mantra Meditation

Take a comfortable seat.

A quiet space outdoors in nature would be ideal if available, but even a cracked window or sitting on a balcony should do the trick.

Start by cultivating ujjayi breath.

Keep it simple and soft. Close your eyes and let your internal vision rest between your eyes on your brow. Set the scene for about one minute.

Introduce the mantra.

As you inhale, think to yourself: I am strong. As you exhale: I am healing. Continue this mantra for another minute.


Next, as you say to yourself, I am strong, envision an outer casing shattering off your body. This is the residual buildup of opinions, experiences, hurtful words, or anything that may have added to your duress. See it combust into a million pieces and flutter off into the wind.

As you use the statement, I am healing, envision a flowering vine wrapping around the ailment of on your body. This gorgeous plant is drawing up healing energy deep from within it’s roots and transporting it toward you. See the plant blossom as it makes contact with your skin, because you are ripe with healing and fertile with potential.

Continue this combination of mantra and visualization for at least 5 minutes or up to as long as you’d like. Once you’re done with the mantra, sit in silence for a few minutes more.

See also Prevent Yoga Injuries: 3 Risky Poses You Can Make Safer

About Kathryn Budig
Kathryn Budig is the yoga teacher behind AIM TRUE, a regular writer for Yoga Journal, and a presenter at Yoga Journal LIVE!

Catch up with her on:
Twitter: @kathrynbudig
Instagram: @kathrynbudig
Facebook: @kathrynbudig