Mindfulness in addiction recovery doesn’t have to be difficult. In fact, mindfulness can be as easy as paying attention to your breath or taking a few moments to ground yourself in the present moment. In this article, we will discuss some simple ways to practice mindfulness in addiction recovery. The more you practice forming the connection between mind and body, the easier it will be to notice signs of possible relapse, and to stop them before they occur. Here’s how to get started.
Begin Making Small Changes
Small changes can lead to big outcomes, and that’s exactly the beauty behind mindfulness in addiction recovery. Mindfulness itself consists of paying attention to and being fully present in each moment. This can be done through simple practices such as mindful breathing, body scans, and awareness of thoughts and emotions.
Mindful Breathing
One of the easiest ways to practice mindfulness is through mindful breathing. Find a comfortable position, close your eyes, and bring your attention to your breath. Focus on the sensation of the air moving in and out of your body. If your mind starts to wander, gently bring it back to your breath without judgment.
You can also try breathing exercises like the 4-7-8 technique. To do this:
- Close your mouth and inhale through your nose for 4 seconds
- Hold your breath for 7 seconds
- Exhale slowly through your mouth for 8 seconds
- Repeat this cycle a few times, focusing on the rhythm of your breath.
These breathing exercises are great for calming the mind and reducing stress and anxiety. They also provide the perfect opportunity for you to take a couple of moments out of your day to become aware of your bodily sensations. This awareness is essential in recognizing potential triggers or cravings.
Body Scan Meditations
Body scans are another simple yet powerful tool for practicing mindfulness. To do a body scan, find a comfortable position and bring your attention to each part of your body, starting from the top of your head and working your way down. Notice any sensations, tension, or discomfort without judgment. This exercise can help you become more aware of how stress or emotions may manifest physically in your body.
Awareness of Thoughts and Emotions
Another aspect of mindfulness is becoming aware of our thoughts and emotions. Often in addiction recovery, we may try to ignore or suppress uncomfortable thoughts and feelings. However, acknowledging them and observing them without judgment can be a powerful way to give yourself grace and further your sobriety.
For instance, many people struggle with thoughts such as, “I want to use again,” or “I can’t do this.” Instead of trying to push these thoughts away, try acknowledging them and recognizing that they are just thoughts, not facts. Then, redirect your attention to your breath or continue with a body scan.
The easier it is for you to recognize and observe your thoughts and emotions, the less power they will have over you. Mindfulness meditation through awareness of emotions and thoughts can help you develop this skill so you can better cope with triggers, cravings, and negative thinking patterns.
Mindfulness in Recovery Through Gratitude
Mindfulness doesn’t have to only involve exercises like meditation or breathing. Something as simple as practicing gratitude can be a powerful way to find relief from heavy emotions like envy and resentment. Gratitude can also help put things into perspective and continue the long journey ahead of sobriety.
Research on gratitude also suggests that it can help support mental and physical health. Studies show that something as simple as writing letters of gratitude over several weeks, even if the letters were kept private, decreases negative emotions, enhances the use of positive words, and increases “we” word frequency. The effects of grateful work led to improved mental and physical health by decreasing blood pressure and heart rate, improving sleep, and decreasing stress!
Learn About Mindfulness Practices for Long-Term Sobriety
SEE Purpose Recovery in Bloomington, Indiana is proud to offer inpatient treatment and detox for substance abuse for those starting on the road to recovery. Our program uses innovative treatments ranging from EMDR for trauma patients to specialized veterans addiction treatment. Through our inpatient addiction treatment and aftercare planning, we’re with you every step of the way. Call us today to learn how mindfulness practices and gratitude can support long-term sobriety. Recovery is possible, and we’re here to help you achieve it.
