Resources for Mindfulness That Aren't That Hard To Do
Recovering from addiction is a challenging process that requires a lot of hard work and commitment. Mindfulness tools can be an effective way to support individuals in their recovery journey by helping them to develop self-awareness, manage difficult emotions, and reduce the likelihood of relapsing. I remember the first time I was guided through a body scan meditation. Before that, I'd never paid that much attention or even realized how disconnected I was with how many body was doing on any given day. Regular body scan practice has made it easier for me, personally, to quickly identify when and where I am holding tension or hurt feelings, and meditation and mindful practice has given me additional skills that allow me to release that tension or to give myself some needed compassion.
Here are a few ways that individuals in recovery can use mindfulness tools to support their journey:
Mindful Breathing: One of the simplest yet most powerful mindfulness tools is mindful breathing. This involves paying attention to your breath as it moves in and out of your body. This can help to calm the mind and reduce stress and anxiety, which are common triggers for addiction. One of my favorite go-to breathing techniques is called box breathing. This is where you breathe in slowly for four counts, hold your breath four counts, breathe out slowly four counts, and hold at the bottom for four counts. Doing this several times activates the parasympathetic nervous system that's in charge of digestion and relaxation (https://www.webmd.com/balance/what-is-box-breathing).
Mindful Walking: Walking is a great way to get out of your head and into your body. Mindful walking involves paying attention to the sensation of your feet hitting the ground, the sensation of the wind on your skin, and the sights and sounds around you. This can help to ground you in the present moment and reduce cravings. I often do this when I'm just walking during my lunch break, most of the time in my neighborhood. Sometimes I keep my eyes open and shift through all my sensations a few times, focusing on sound, smell, feel, touch, individually and seeing if I can pick up something new each time around. One of my favorite sensations is the sun on my face, specifically on my eyelids, but I also love to close my eyes and pay attention to the leaves in the trees too.
Mindful Eating: Eating mindfully involves paying attention to the experience of eating, including the taste, texture, and smell of food. This can help to reduce emotional eating and improve overall well-being. I try to practice this for lunch. It's so easy to scarf down food, or eat at my desk (like I did today). Even if I just pay attention to my food and savor it for a few minutes, I enjoy it more, or discover I don't like something as much as I thought I did.
Guided Meditation: Guided meditations are a great way to get started with mindfulness practice. There are many guided meditations available online or through apps that can help to calm the mind and reduce stress and anxiety. There are so many resources out there, I could list tons, but I will share one app and one online source that I think are good starting places. Insight Timer is a free phone app that has meditation and breathing exercises and so much more to explore. The University of California-San Diego Center for Mindfulness has tons of resources and research, including free online meditations, workshops, trainings, and retreats (https://cih.ucsd.edu/mindfulness).
Journaling: Writing in a journal is a great way to process thoughts and emotions. Reflecting on your experiences can help you gain insight into your triggers and develop healthier coping mechanisms.
It's important to note that mindfulness practices are not a substitute for professional help, but rather a complement to it. Mindfulness practices can help individuals in recovery to manage difficult emotions and reduce the likelihood of relapsing, but it's important that individuals also seek professional support from a therapist or counselor to address the underlying issues driving their addiction.
In conclusion, mindfulness tools can be an effective way to support individuals in their recovery from addiction. Incorporating mindful breathing, walking, eating, meditation, and journaling into daily routine can help individuals to manage difficult emotions, reduce the likelihood of relapsing and improve overall well-being. However, it's important to remember that mindfulness practices should be used in conjunction with professional support.
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