A Brain Injury Survivor's Guide to Beginning Meditation
December 27, 2024
I remember feeling overwhelmed when I first tried meditation after my brain injury. My mind raced, I couldn't concentrate, and fatigue set in quickly. If this sounds familiar, please know: you're not alone, and there's a gentler way forward.
Forget the image of sitting cross-legged for an hour. For brain injury survivors, three to five minutes is a perfect starting point. Consistency matters far more than duration. A brief daily practice is more beneficial than occasional long sessions.
Give yourself permission to stop if you feel fatigued. This isn't failure—it's wisdom. You're learning to listen to your brain and honor its needs.
Sit comfortably. Close your eyes if it feels natural. Simply notice your breath—the air coming in through your nose, filling your lungs, then leaving your body. When your mind wanders (it will!), gently guide your attention back. This redirection IS the practice.
Lie down or sit comfortably. Starting with your toes, slowly move your attention up through your body—feet, legs, belly, chest, arms, head. Notice any sensations without judgment. This builds bodily awareness and promotes relaxation.
Use this anywhere, anytime:
This is the most important thing I can tell you: a wandering mind doesn't mean you're "bad" at meditation. Every time you notice your mind has wandered and gently bring it back, you're strengthening your attention. That's the whole point! There's no such thing as a failed meditation.
Guided meditations can be wonderful training wheels. Apps like Headspace, Calm, and Insight Timer offer sessions specifically designed for beginners. YouTube has many free guided meditations for brain injury recovery and cognitive improvement.
You don't need to be "good" at this. You just need to show up. Start with three minutes today. That's enough. That's everything.