Addiction is a complex condition that requires comprehensive treatment. People in recovery must receive therapies that help them address the physical, behavioral, and emotional aspects of substance abuse. They must also learn new coping skills to reduce their risk of relapse.
Mindful meditation is one coping skill people can use to support long-term addiction recovery. Practicing mindfulness can help people to manage cravings, reduce stress, and improve their mood. It is a valuable tool people can use in their daily lives to reduce the risk of relapse.
This article will explore mindful meditation and its role in addiction recovery. You will learn:
- What mindfulness is
- Different mindfulness practices people use
- The benefits of using meditation in addiction recovery
- Where to find substance use disorder (SUD) treatment and recovery support
If you or someone you love needs support in addiction recovery, you are not alone. Contact the intake specialists at Archstone Behavioral Health to learn about our programs or to schedule an intake appointment.
What is Mindfulness?
There are many potential definitions of mindfulness. However, many people define it as an awareness of the present moment. Mindfulness is a tool that can help people stay grounded in the present instead of focusing on the past or future. It can also help people manage their emotions, reduce stress, and increase their general awareness.
Some people use mindfulness as part of a recovery journey. People who live with mental health conditions, substance use disorder (SUD), and other conditions may benefit from mindfulness. People with these conditions may incorporate meditation and other mindfulness practices into their recovery.
Research shows that mindfulness can be helpful for anyone wanting to gain more control over their thoughts. It can also help people to manage their behaviors and emotional responses. Using mindfulness techniques, including meditation, can help people reduce stress and feel more centered in their daily lives.
What is Mindful Meditation?
Mindful meditation is a technique that encourages people to be aware of the present moment. It is an ancient Buddhist practice. However, Western cultures have adopted and adapted this practice.
While practicing meditation, people attempt to experience their thoughts and feelings without judgment. Meditation doesn’t mean simply sitting quietly for hours on end. Instead, people can incorporate mindful meditation into their daily routine for a few minutes at a time.
Research shows that practicing mindful meditation regularly can have significant effects on your mental and physical health. People who meditate may experience:
- Lower blood pressure
- Reduced heart rate
- Less stress
- Better sleep
- Less perceived pain
- Reduced anxiety and depression
Practicing meditation can help people gain more control over their emotions, thoughts, and reactions. This can lead to meaningful changes in how they feel and function.
Exploring Meditation Techniques
Movies and TV shows often depict meditation as simply sitting still for a long time. However, this isn’t the only way to practice mindful meditation. Here are some simple ways to do so.
Body scan
Sitting quietly, slowly scan your body from head to toe. Focus on each area and notice any sensations without judging them.
Breathing exercises
Focusing on your breathing can help you stay grounded in the present moment when you feel anxious or overwhelmed. You can simply notice your breathing without changing it. You can also follow a specific pattern, such as square breathing: breathe in, hold your breath, breathe out, and then wait before taking the next breath.
Mindful eating
Mindful eating means eating without distractions. As you eat, pay attention to the taste, smell, and texture of your food. Eat slowly, focusing on your food and taking a break between each bite.
Guided meditation
Many free, accessible online resources offer guided meditations. These mediations often include visualization exercises, breathwork, body scans, and other practices. Get comfortable and follow along with the guided meditation script.
Independent meditation
You may practice meditation on your own. You do not need special pillows, clothing, or equipment. Simply find a comfortable, quiet place to sit. Close your eyes or keep them softly focused.
Notice any thoughts or feelings that come up without judgment, then call your attention back to the present moment. Start with short periods of a few minutes, then work toward longer periods as you gain more experience.
Mindful meditation can be challenging. Many people feel uncomfortable without distractions or guidance. However, practicing mindfulness can help you learn to understand your thoughts and feelings differently, and many people experience significant benefits from it.
The Benefits of Mindful Meditation in Addiction Recovery
Research has proven the effectiveness of mindfulness-based interventions in addiction recovery. Mindfulness-based relapse prevention therapy (MBRT) is a therapeutic approach that supports addiction recovery. It teaches people in recovery mindfulness techniques to reduce the risk of relapse.
Some of the goals of MBRT programs include:
- Helping people develop greater awareness of their thoughts and feelings
- Increasing people’s tolerance of distress
- Helping people pay attention to thoughts and emotions without judging them
- Reducing impulsive behaviors
Some treatment centers offer mindfulness-based relapse prevention therapy as part of their treatment programs. Developing these and other mindfulness skills can help people reduce addictive behaviors and improve emotional regulation.
People may participate in mindfulness-based relapse prevention therapy during inpatient or outpatient addiction treatment programs. They may also engage in these exercises on their own or as part of a holistic wellness program.
Find Treatment and Support Now
Contact the Archstone Behavioral Health specialists to learn more about the role of mindfulness in recovery. You can also contact us to learn about our addiction treatment and recovery support programs or to schedule an intake appointment.
