Take Time For Mindfulness
People talk about meditation and mindfulness all of the time, but what does it really mean? Mindfulness is a type of meditation in which you focus on being intensely aware of what you're sensing and feeling in the moment, without interpretation or judgment. Practicing mindfulness involves breathing methods, guided imagery, and other practices to relax the body and mind and help reduce stress.
Recent research has shown that a mindfulness practice can promote substance use recovery by reducing substance use cravings, and increasing people’s ability to become aware of and accept their addiction. Starting a mindfulness practice doesn’t have to be hard. Simply find a quiet space and focus on your breathing, and what you are feeling. Some people find it helpful to set a timer, others prefer to focus on their feelings without a time limit. When you’re finished, take a few moments to reflect and return to your day.
To learn more, check out these resources:
Explore: This article walks you through the basics of mindfulness, and further explains how mindfulness can be an important part of addiction recovery.
Watch: Psychiatrist Judson Brewer studies the relationship between mindfulness and addiction -- from smoking to overeating to all those other things we do even though we know they're bad for us. Watch his TED talk and learn more about the mechanism of habit development and discover a simple but profound tactic that might help you beat your next craving
Practice: Ready to get started? Find a quiet space, and try this guided mindfulness meditation for cravings and recovery.
Additional Meditation Resources
- Insight Timer App - an app for Apple and Android that offers a variety of free meditations, music, and talks
- Simple Habit- an app with free 5 minute meditations, focused on developing meditation as a habit and improving your quality of sleep
- 5-Minute Meditation You Can Do Anywhere: a quick video offering an easy introduction into practicing meditation
- Leaves on a Stream: this guided meditation helps you visualize your thoughts and watch them as they pass
Affirmation Resources
Affirmations, like meditation, are easy and quick to practice positive thinking and self-empowerment. Whether it's when you wake up, after a long day, or in a hard moment, reassuring yourself by repeating an affirmation can help improve outlook and self-esteem. While there are so many affirmations already out there, you can create one for yourself and your specific journey. Find a few more ideas at the resources below:
- What are Affirmations? learn about what affirmations are, what they can do, and how to create your own
- Affirmations for Recovery: learn about how to use affirmations in recovery and find 276 examples of affirmations you can use
- 99 Morning Affirmations - find affirmations to use in your mornings, to start every day on the right foot
Journaling Prompts
- Write about a thought that made you smile today.
- Write about something that challenged you today.
- Write about an urge that you had today.
Get Active
Care for your body to stay healthy now! Try these easy tips to incorporate physical activity in your daily routine, and promote your path to recovery.
Connect with Your Community
No one is on the path to recovery alone. Consider joining a group of like-minded individuals for social connection and recovery support.
Develop a Budget
Many people find that their personal finances look different in recovery. Try developing a budget to help your financial wellbeing.
Promote Self-Learning
When you start on your recovery journey, it can feel like there’s so much to learn. Try some of the self-guided learning tips to learn how substance use affects your body and brain.
Take Time for Mindfulness
In today’s world, it can be hard to take a moment to yourself. Mindfulness and meditation can help you develop a reflective mindset, and promote recovery.
Connect with Nature
Spending time in nature can help you feel relaxed and clear your mind. Take a moment to connect with the natural world around you.
Think of how you feel when you interact with nature.
Practice Gratitude
Take time each day to reflect through a gratitude mindset. Do this for just a few minutes each day, and, over time, you'll feel calmer, and more connected to the things that matter most.
Spend Time
Volunteering
Volunteering is a great way to make social connections and learn new skills, all while promoting your path to sustained recovery.
Strive for Good Sleep
Without sleep, we cannot make effective decisions about our lives and the world around us. To promote your recovery mindset, aim for seven to eight hours of sleep per night.