Mindfulness meditation is the practice of being completely present in the moment without any judgement. It may sound simple, but as the old adage goes “simple is not to be confused with easy”. Incorporating mindfulness as part of your recovery journey is especially helpful.
In the past, specific behaviors or thoughts may have contributed to substance abuse, and unknowingly shaped your brain in ways that worked against you. There is growing research showing that when you train your brain to be mindful, you’re actually remodeling the physical structure of your brain. This can help with managing stress, coping better and reducing anxiety and depression. Many people who practice mindfulness report an increased ability to manage emotions, a greater enthusiasm for life and improved self-esteem. This can only empower you forward in your recovery efforts.
Getting started doesn’t require any specialized training or belief systems. The five core practices are listed below.
Core Practices of Mindfulness
- Be present in this moment. We may have developed habits of escaping reality by using substances. Staying grounded in the present moment helps us learn to cope with reality as it actually is and not how we may have perceived it. Begin by starting to pay attention on purpose to the way your feet feel as you walk, or the sounds that are heard around you, and the way your breath feels as you inhale and exhale. Consider listening to guided body scan meditations available on You Tube, Insight Timer and apps such as Calm.
- Focus on your breath. As you inhale through your nostrils and exhale through your mouth, notice the sensation of air entering and exiting your body. Try to make your exhalation longer. As you focus on your breathing, notice any thoughts that enter your mind, and let them go, bringing your attention back to your breath. This process will bring you calmness and clarity.
- Recognize your thoughts are just thoughts. Just because your mind says something is important does not mean it actually is important. Just because something feels important also does not mean it is important. Thoughts are just thoughts. Thoughts are not facts. Begin to pay attention to your thoughts throughout the day and notice when they may trigger negative feelings and let them go.
- Practice compassion. Getting caught up in the stress and busyness in today’s world, many times can draw our attention to ourselves and less on the needs of other people. By developing a greater awareness of the present moment, you can connect more deeply with yourself and others around you cultivating empathy and compassion through the practice of mindfulness. Guided Loving-Kindness meditations are available on YouTube, Insight Timer and many popular apps for free.
- Be still. Our culture is fast paced, always on the go with multi-tasking and long to-do lists the standard, so the idea of being still is almost counter intuitive. However, getting used to letting yourself be still will only help to anchor you in the present moment. It is in the present moment that we start to get to know our true selves because our minds become clear and we can notice things from a new perspective. Stillness is a state of mind with no thinking and only awareness. Awareness is the ability to notice something without judgment or reaction.
Click here for more information on getting started with a mindfulness meditation practice.
For more ways to overcome addiction or substance abuse, contact us to speak with an admissions counselor.
