When thoughts are racing, and a storm is raging within, it can feel like there’s no escape. Dhikr (remembrance of Allah) and meditation are powerful tools for finding peace in our most turbulent times, and maintaining serenity when times are good.
This page covers:
- How are dhikr and meditation connected?
- Potential benefits of meditation
- Learning to meditate
- Meditation resources
- Embrace the power of dhikr
- How to practice dhikr
- Eight lessons to meditate on, from Al Ghazali’s famous Letter To A Disciple
- 99 Names of Allah
How are dhikr and meditation connected?
Meditation helps us to connect with ourselves.
Dhikr helps us to connect with Allah.
Dhikr and meditation can be, but are not necessarily separate and distinct. For centuries, Muslims have experienced these practices together as seamlessly combined. Because without Allah there is no self, and without the existence of the self how can we experience Allah?
A man said, “O Messenger of Allah, the laws of Islam are too many for me, so tell me something I can hold onto.” The Messenger of Allah (pbuh) said, “Keep your tongue moist with the remembrance of Allah.”
Medicine for the soul
“In remembrance of Allah do hearts find rest.” — Qur’an 13:28
If you’re hoping to heal a broken heart, shake off a depressive state, or make a change in your life, dhikr and meditation can help you get there.
“Meditation is like a cave, sheltering from the raging storm outside. Dhikr is like a cool mountain spring, quenching the thirst of my weary soul.”
But like all matters of heart and soul, the only way to truly understand how these practices can benefit you, is by trying them out for yourself. Your experiences may feel different each time, and it might take a few tries to find which approach works best for you. So explore without any pressure, or comparing yourself harshly to others.
“Allah says, “I treat My servant as he hopes that I would treat him. I am with him whenever he remembers Me. If he thinks of Me, I think of him. If he mentions Me in company, I mention him in an even better company. If he draws near to Me a hand’s span, I draw near to him an arm’s length. And if he draws near to Me an arm’s length, I draw closer to him by a distance of two outstretched arms. And if he comes to Me walking, I go to him running.” – Prophet Muhammad (pbuh)
Potential benefits of meditation
Physical health benefits of meditation can include:
- lower your heart rate
- change your brainwaves
- reduce tension and stress in the body
- Improve sleep quality
- Improve immunity
Emotional and mental benefits can include:
- Lower stress and anxiety levels
- Increased empathy
- Increased feelings of self-love
- Increased self-awareness
- Increased hope, optimism and ability to cope
- New perspective and understanding of life, or your situation
- Peacefulness, tranquillity, contentment
But remember, you’re highly unlikely to experience all of these immediately, or all at once. Progress happens gradually, so be gentle with yourself. Remove any pressure, so that you can enjoy the process.
Take all the time you need, there’s no rush.
Learning to meditate
“It is God who has created the night, the day, the sun, and moon and (all heavenly bodies) swimming in a certain orbit… Man was created of haste. I will show you My signs, so do not impatiently urge Me.” — Qur’an 21:33&37
Sometimes we need to slow down our racing thoughts and find a way to accept the situation we find ourselves in at the present moment – so that we can handle things one small step at a time.
Meditation is about shifting your state of awareness and re-focusing your attention. It can be as simple as finding a quiet moment and focusing on your breathing for a few minutes until you feel calm.
At first meditation can feel uncomfortable and it’s common for people to believe they’re ‘doing it wrong’ because of the myth that meditation is about emptying your mind entirely.
Remember, meditation is a way to process difficult emotions, not a method for avoiding them.
Where do I start?
Breath is life. How we breathe can change our mental and emotional state. So, let’s start here – nice and simple, just focusing on our breathing.
Exercise: Focus on your breathing – a short meditation
- Find a quiet moment when you have 10-20 mins all to yourself.
- Sit, or lie, comfortably.
- Take a few deep slow breaths and try to relax.
- Keep breathing, nice and slow. In through the nose, out through the mouth.
- Start to notice how your body feels. Are you tense anywhere?
- Keep breathing, nice and slow. In through the nose, out through the mouth.
- Relax your muscles. Release any tension you’re holding in your face, neck, shoulders and keep going, all the way down to your feet.
- Keep breathing nice and slow. In through the nose, out through the mouth.
- When you’re ready, start to notice your feelings. How are you feeling? It’s normal to be feeling different emotions at the same time. However you feel, tell yourself it’s ok to have these feelings – don’t judge yourself. Feeling is part of being human.
- Just sit with your feelings for a moment and let yourself really feel them. If you need to cry, that’s ok, cry as much as you need to.
- If your mind starts to wander, that’s ok, just gently call your attention back to your breathing. Nice and slow, in through the nose, out through the mouth.
- You might start to notice your feelings feel strongest in different parts of your body. That’s normal. Listen to your body by being still, and just paying attention to any physical sensations like tingling, twinges, heaviness, lightness, pain, tightness and tension. Try to keep relaxing your muscles as much as you can.
- When you’re ready, open your eyes.
There are many different types of meditation that can help you meet different goals – letting go, moving on, self-confidence, coping with grief, re-energising, sleeping well… Meditation does not have to take a long time. You can even meditate in five minutes. And you can also incorporate movement into your meditation through gentle stretches and yoga.
Helpful meditation resources
There are loads of amazing meditation resources out there – it can feel overwhelming. The Headspace app or the Calm app are a great intro to meditation and mindfulness. You can also find loads of great guided meditation podcasts – maybe start by looking at The Yoga Bunny and Meditation Mountain Spotify podcasts and see if any episode titles speak to you.
“If I have thoughts racing through my head, I don’t fight them, I just say ‘hello thought, thank you for being here, you’re welcome,’ and it takes the pressure away.”
“I like to find guided meditations on Spotify or YouTube. I had to try a few to find ones that feel good for me – there are loads I just can’t get into – but I’ve found some gems. I’d say don’t be put off right away if the first couple of tries don’t do it for you.”
“I can’t do guided meditations. I have to be self-guided. I need to go at my own pace. I find listening to someone else distracting too. But I have listened to a few podcasts to learn some techniques. And I find that a meditation music soundtrack can help.”
“Meditation helps me concentrate in salah. It’s also helped me get to know myself better.”
Inner-child meditation
Many people find the ‘inner-child’ visualisation technique particularly helpful for healing emotional wounds that started when they were little. These are wounds that we carry from times when we felt like our needs were not being met by the adults around us, or when we weren’t treated with the level of love and compassion we needed. ‘Talking to’ your inner-child can increase feelings of self-love, safety and empowerment and heal deep pain we carry with us.
“The most powerful meditation I ever did was where I visualised myself at an age where I experienced something awful. I had a conversation with my younger self and told myself everything I wish someone had told me at that time. In my imagination I gave myself hug and took them away from the thing that was hurting them and told them it was not ok, and that it was not their fault. I cried a lot, it triggered so many emotions, but I felt like a huge weight had shifted afterwards.”
The inner child meditation
- Watch the video below first to help you.
- Find a place where you feel comfortable and are unlikely to be interrupted.
- Close your eyes and focus on your breathing until you feel calm and relaxed.
- Visualise yourself as a child, take your time.
- Now imagine having a conversation with your younger self. How is this child feelings? What do they need? Tell your inner-child all the things you love about them, and everything you wish someone had told you at that age. Be gentle and kind, and remember, this soft, loving little child is you.
The inner-light meditation
The light ‘nur’ meditation
Ideal to inspire feelings of calm, peace, self-worth and Divine connection.
- Play the below video – watch it once to understand the meaning of this du’a.
- Then play it on repeat (for as long as you prefer) while you close your eyes, breathe deeply.
- Visualise yourself slowly being surrounded by the most beautiful, healing, loving, gentle light. Imagine the light filling your heart, your smile, the palms of your hands…
- Feel the tingling sensations in your body as the light travels through every cell in your body, restoring you, nourishing you and filling you with peace.
Embrace the power of dhikr
“The likeness of someone who remembers his Lord and someone who does not is like that of the living and the dead.” – Prophet Muhammad (pbuh)
Dhikr – remembrance of Allah – is to the soul what breath is to the body.
Allah is the source of all love, mercy, compassion, beauty and peace. As such, dhikr can be an incredibly powerful tool in your mental health toolkit, so it’s definitely worth making a conscious effort to explore its different forms and impact.
Dhikr is simply remembering. It doesn’t take any special skills, just belief, sincere intentions and an open-heart.
“The Messenger of Allah said: “Shall I not inform you of the best of your actions, the purest in the sight of your Lord, which raises your rank to the highest, which is better for you than spending gold and silver, better than meeting your enemy [in battle] ” They replied: “Yes, indeed,” and he said: “It is the remembrance of Allah.””
How to practice dhikr
You can remember Allah anywhere, any time, and in many different ways, for example:
- In the form of du’a (personal prayer and supplication)
- During meditation
- Sitting in nature / witnessing the beauty of creation
- with music and song
- Through writing and poetry
- By listening to the Qur’an
- By reciting the Qur’an (read about Qur’an and mental health)
- Through studying Islamic sources
- in group settings (dhikr circles, study groups, listening to a khutbah (Friday sermon)
- Practising daily salah
- Through creating art
- Through intentional good deeds and charity
“And to Allah belong the best names, so call Him by them.” — Qur’an 7:180
Often when people refer to dhikr they’re talking about meditating on Allah/God, Allah’s names/attributes, and Allah’s message.
If you’re not sure where to start, try this:
Exercise: Connecting with the Beautiful Name of Allah
- Find a quiet moment when you have 10 mins where you’re unlikely to be disturbed. Perhaps before bed, or first thing when you wake up.
- Take a moment to think about how you’re feeling. What’s on your mind?
- Scroll through the list of Allah’s 99 Beautiful Names (at the end of the page) and choose the one that speaks to you. Don’t overthink it – go with your gut feeling.
- Start with Bismillah-irahman-irahim (in the name of God the Most Compassionate the Most Merciful), (and Surah Al-Fatiha if you know it).
- Close your eyes if you want to and take some nice slow, deep breaths.
- Focus on the name you picked and repeat it softly out loud, or in your head if you prefer.
- As you keep repeating this name, focus on the meaning of the name and how it makes you feel.
- Focus on connecting with this name/attribute of Allah. You might want to focus on how you would like this attribute to manifest in your life? It might feel natural to make a du’a. Or perhaps you’ll recall experiences you had where you felt this particular attribute of Allah surrounding you.
- Don’t try to force your thoughts and feelings, just let them come naturally. There is no right or wrong way to feel. And it’s ok if you don’t feel anything much this time.
- If your thoughts start to wander, just bring your focus back to Allah’s Name.
- Try to stay in this state of remembrance for at least 5-10 mins.
You can do the above exercise with a favourite verse, or surah, from the Qur’an too.
Soothing dhikr videos:
Eight lessons to meditate on from Al Ghazali’s famous Letter to a Disciple
Pick one of these and use it as the focus of your mediation for 10-20 minutes:
- For perspective: Nothing you love will accompany you in your grave except your good deeds.
- To help restraining the ego’s obsessive desires: And as for him who fears to stand in the presence of his Lord and forbids the soul from low desires, Then surely Paradise shall be his home” — Qur’an 79:39-40
- For perspective on money and desiring worldly things: “Whatever you possess is transient and whatever is with God is everlasting.” — Qur’an 16:96
- On comparing yourself with others: “O mankind… Surely the noblest among you in the sight of God is the most god-conscious of you.” — Qur’an 49:13
- On envy and gossip: “Is it they who would distribute the Mercy of your Lord? It is We Who distribute between them their livelihood in this world, and We raised some of them above others in ranks, so that some may employ others. But the mercy of your Lord is better than that which they amass.” — Qur’an 43:32
- On the root of hostility and arguments: “Surely Satan is an enemy to you, so take him as an enemy.” — Qur’an 35:6
- For low self-esteem, money worries, and lowering your standards: “And there is no creature on earth but that its provision rests on Allah, and He knows its place of dwelling and place of storage. All is in a clear Record.” — Qur’an 11:6
- For anxiety and worry: “And [Allah] will provide for him from where he does not expect. And whosoever relies on God – He suffices him. Surely, God brings His command to pass.” — Qur’an 65:3
99 Names of Allah
- الرَّحْمَنُ Ar-Rahman The Beneficent
- الرَّحِيمُ Ar-Raheem The Merciful
- الْمَلِكُ Al-Malik The King
- الْقُدُّوسُ Al-Quddus The Most Sacred
- السَّلاَمُ As-Salam The Source of Peace, The Flawless
- الْمُؤْمِنُ Al-Mu’min The Infuser of Faith
- الْمُهَيْمِنُ Al-Muhaymin The Preserver of Safety
- الْعَزِيزُ Al-Aziz All Mighty
- الْجَبَّارُ Al-Jabbar The Compeller, The Restorer
- ُالْمُتَكَبِّر Al-Mutakabbir The Supreme, The Majestic
- الْخَالِقُ Al-Khaaliq The Creator, The Maker
- الْبَارِئُ Al-Baari The Evolver
- الْمُصَوِّرُ Al-Musawwir The Fashioner
- الْغَفَّارُ Al-Ghaffir The Great Forgiver
- الْقَهَّارُ Al-Qahhar The All-Prevailing One
- الْوَهَّابُ Al-Wahhaab The Supreme Bestower
- الرَّزَّاقُ Ar-Razzaq The Provider
- الْفَتَّاحُ Al-Fattaah The Supreme Solver
- اَلْعَلِيْمُ Al-‘Aleem The All-Knowing
- الْقَابِضُ Al-Qaabid The Withholder
- الْبَاسِطُ Al-Baasit The Extender
- الْخَافِضُ Al-Khaafidh The Reducer
- الرَّافِعُ Ar-Raafi’ The Exalter, The Elevator
- الْمُعِزُّ Al-Mu’izz The Honourer, The Bestower
- ٱلْمُذِلُّ Al-Muzil The Dishonourer, The Humiliator
- السَّمِيعُ As-Samee’ The All-Hearing
- الْبَصِيرُ Al-Baseer The All-Seeing
- الْحَكَمُ Al-Hakam The Impartial Judge
- الْعَدْلُ Al-‘Adl The Utterly Just
- اللَّطِيفُ Al-Lateef The Subtle One, The Most Gentle
- الْخَبِيرُ Al-Khabeer The All-Aware
- الْحَلِيمُ Al-Haleem The Most Forbearing
- الْعَظِيمُ Al-‘Azeem The Magnificent, The Supreme
- الْغَفُور Al-Ghafoor The Great Forgiver
- الشَّكُورُ Ash-Shakoor The Most Appreciative
- الْعَلِيُّ Al-‘Alee The Most High, The Exalted
- الْكَبِيرُ Al-Kabeer The Most Great
- الْحَفِيظُ Al-Hafeedh The Preserver
- المُقيِت Al-Muqeet The Sustainer
- اﻟْﺣَسِيبُ Al-Haseeb The Reckoner
- الْجَلِيلُ Al-Jaleel The Majestic
- الْكَرِيمُ Al-Kareem The Most Generous, The Most Esteemed
- الرَّقِيبُ Ar-Raqeeb The Watchful
- ٱلْمُجِيبُ Al-Mujeeb The Responsive One
- الْوَاسِعُ Al-Waasi’ The All-Encompassing, the Boundless
- الْحَكِيمُ Al-Hakeem The All-Wise
- الْوَدُودُ Al-Wadud The Most Loving
- الْمَجِيدُ Al-Majeed The Glorious, The Most Honorable
- الْبَاعِثُ Al-Ba’ith The Infuser of New Life
- الشَّهِيدُ Ash-Shaheed The All Observing Witnessing
- الْحَقُ Al-Haqq The Absolute Truth
- الْوَكِيلُ Al-Wakeel The Trustee, The Disposer of Affairs
- الْقَوِيُ Al-Qawiyy The All-Strong
- الْمَتِينُ Al-Mateen The Firm, The Steadfast
- الْوَلِيُّ Al-Waliyy The Protecting Associate
- الْحَمِيدُ Al-Hameed The Praiseworthy
- الْمُحْصِي Al-Muhsee The All-Enumerating, The Counter
- الْمُبْدِئُ Al-Mubdi The Originator, The Initiator
- ٱلْمُعِيدُ Al-Mueed The Restorer, The Reinstater
- الْمُحْيِي Al-Muhyi The Giver of Life
- اَلْمُمِيتُ Al-Mumeet The Creator of Death
- الْحَيُّ Al-Hayy The Ever-Living
- الْقَيُّومُ Al-Qayyoom The Sustainer, The Self-Subsisting
- الْوَاجِدُ Al-Waajid The Perceiver
- الْمَاجِدُ Al-Maajid The Illustrious, the Magnificent
- الْواحِدُ Al-Waahid The One
- اَلاَحَدُ Al-Ahad The Unique, The Only One
- الصَّمَدُ As-Samad The Eternal, Satisfier of Needs
- الْقَادِرُ Al-Qadeer The Omnipotent One
- الْمُقْتَدِرُ Al-Muqtadir The Powerful
- الْمُقَدِّمُ Al-Muqaddim The Expediter, The Promoter
- الْمُؤَخِّرُ Al-Mu’akhkhir The Delayer
- الأوَّلُ Al-Awwal The First
- الآخِرُ Al-Aakhir The Last
- الظَّاهِرُ Az-Zaahir The Manifest
- الْبَاطِنُ Al-Baatin The Hidden One, Knower of the Hidden
- الْوَالِي Al-Waali The Sole Governor
- الْمُتَعَالِي Al-Muta’ali The Self Exalted
- الْبَرُّ Al-Barr The Source of All Goodness
- التَّوَابُ At-Tawwab The Ever-Pardoning, The Relenting
- الْمُنْتَقِمُ Al-Muntaqim The Avenger
- العَفُوُ Al-‘Afuww The Pardoner
- الرَّؤُوفُ Ar-Ra’oof The Most Kind
- َمَالِكُ ٱلْمُلْكُ Maalik-ul-Mulk Master of the Kingdom, Owner of the Dominion
- ذُوالْجَلاَلِ وَالإكْرَامِ Dhul-Jalaali Wal-Ikraam Lord of Glory and Honour, Lord of Majesty and Generosity
- الْمُقْسِطُ Al-Muqsit The Just One
- الْجَامِعُ Al-Jaami’ The Gatherer, the Uniter
- ٱلْغَنيُّ Al-Ghaniyy The Self-Sufficient, The Wealthy
- ٱلْمُغْنِيُّ Al-Mughni The Enricher
- اَلْمَانِعُ Al-Mani’ The Withholder
- الضَّارَ Ad-Dharr The Distresser
- النَّافِعُ An-Nafi’ The Propitious, the Benefactor
- النُّورُ An-Nur The Light, The Illuminator
- الْهَادِي Al-Haadi The Guide
- الْبَدِيعُ Al-Badee’ The Incomparable Originator
- اَلْبَاقِي Al-Baaqi The Everlasting
- الْوَارِثُ Al-Waarith The Inheritor, The Heir
- الرَّشِيدُ Ar-Rasheed The Guide, Infallible Teacher
- الصَّبُورُ As-Saboor The Forbearing, The Patient
You might also be interested in:
- Prayer and mental health
- Gratitude and mental health
- How to read the Qur’an to support your mental health
- Blog: letting go a spiritual balancing act
- Exploring your spirituality