Guided Meditations for Mental Health Recovery

Meditation is a clinically integrated part of care at Evolution Medicine — not an optional add-on. Dr. Lazarevic is a certified yoga teacher and Mindfulness-Based Stress Reduction (MBSR) instructor who incorporates guided meditation into psychiatric treatment for depression, anxiety, addiction, and trauma.

The goal is not achieving a "perfect" calm state. It is developing awareness of thoughts, emotions, and behavioral patterns — with precision and without judgment.

Dr. Lazarevic's Meditation Library

60+ free guided meditations available on Substack

Browse the Meditation Podcast Library →

The Yin Series — Deep relaxation, nervous system regulation, rest and recovery
Morning Practices — Setting intentions, building resilience for the day ahead
Sleep Meditations — For insomnia, racing thoughts, and difficulty winding down
Urge Surfing — Managing cravings and impulses in addiction recovery
Body Awareness — Connecting with physical sensations, releasing tension
Breathwork Practices — Regulating the nervous system through controlled breathing

Why Meditation Works

• Reduces anxiety and depression — lowers cortisol; supports serotonin and GABA regulation
• Improves emotional regulation — strengthens prefrontal cortex activity; reduces amygdala reactivity
• Decreases cravings — builds awareness of urges without compulsion to act on them
• Enhances focus and attention — beneficial for ADHD and cognitive fog
• Supports trauma healing — creates a sense of physical safety; reduces hypervigilance
• Improves sleep quality — activates the parasympathetic nervous system

Meditation is not a replacement for treatment — it is a well-evidenced complement to therapy and medication.

How to Practice

Informal meditation (everyday mindfulness) — Mindfulness does not require a dedicated session. It can be practiced during daily activities: mindful eating, breath awareness, urge surfing, sensory grounding, and mindful walking. This is the recommended starting point for patients who find formal sitting difficult.

Formal meditation practice — Structured sessions build deeper concentration and self-awareness: sitting meditation (5–30 minutes), walking meditation, body scan, and loving-kindness (Metta) meditation. Consistency matters more than duration — five minutes daily is a sufficient starting point.

Recommended Teachers & Resources

For beginners

• Jon Kabat-Zinn — MBSR, science-based. Watch on YouTube →
• Sharon Salzberg — Loving-kindness meditation. Watch on YouTube →

For deeper practice

• Joseph Goldstein — Insight meditation and dharma talks. Dharma Seed library →
• Tara Brach — Trauma-informed meditation. Website →
• Jack Kornfield — Buddhist psychology and practice. Website and podcast →

For addiction recovery

• Mindfulness-Based Relapse Prevention (MBRP) resources are available through our practice — ask about incorporating them during your consultation.

Meditation in Your Treatment Plan

During sessions, Dr. Lazarevic may introduce techniques specific to your symptoms — breathwork, body scans, or urge surfing — and assign practice between appointments to support continuity of care. For patients new to meditation, the Substack library is a structured starting point. For patients further along in practice, recommendations are individualized.

Meditation is not required. Patients who incorporate it regularly tend to report more durable symptom improvement — but the pace and approach are always the patient's to determine.