When you’re going through addiction recovery you’ll be loaded with lots of information, lots of coping mechanisms and essentially find a healthier routine with healthier coping mechanisms that will, ultimately, lead to a healthier and happier life.
In addition to support from Private Alcohol and drug rehabilitation centres, mindfulness plays a big part in living comfortably. It’s one of the most effective ways to stay in the present and manage stress, reduce cravings and form a healthier routine that can be utilised long term.
Of course, starting mindfulness activities can feel a little daunting, but it really shouldn’t be with plenty of beginner-friendly techniques out there. So, where to start?
Mindful Breathing
One of the simplest exercises to do, but also one of the most powerful, is mindful breathing. It involves focusing all your attention on your breath, grounding yourself in that present moment. So, when cravings or moments of stress arise, you should take a few deep breaths and concentrate on the air moving in and out of your lungs.
If you’re looking to practice mindful breathing, you should:
- Find a quiet space and sit comfortably.
- Close your eyes and take slow, deep breaths.
- Inhale through your nose for four seconds, hold for a moment, and exhale through your mouth for four seconds.
- If your mind starts to wander, gently bring your focus back to your breath.
It’s one of the easiest ways to reduce anxiety and stress and, importantly, can be done anywhere.
Body Scan Meditation
If you’re looking to develop self-awareness and relaxation, body scan meditation is a good option which involves mentally scanning your body from head to toe. You’ll notice the areas of tension, stress or discomfort as you move through it. By doing this, you increase the awareness of physical sensations and can connect with your body better, which has been proven to manage cravings more effectively.
To practice this, you should:
- Lie down or sit comfortably.
- Close your eyes and take a few deep breaths.
- Begin at the top of your head and slowly bring your attention down through your body.
- Notice any areas of tension and breathe into them, allowing them to soften.
- Continue scanning until you reach your toes.
Grounding Techniques
One of the most common mindfulness techniques is grounding. This is very useful for when you are facing distress or cravings are becoming a little overwhelming. They can help anchor you in the present moment, making it much easier to regain control.
The 5-4-3-2-1 method is one of the most frequently used grounding technique and involves:
- 5: Name five things you can see.
- 4: Name four things you can touch.
- 3: Name three things you can hear.
- 2: Name two things you can smell.
- 1: Name one thing you can taste.
This helps shift focus away from negative thoughts and start to ease any distress you’re feeling.
Mindful Walking
Mindful walking is a moving meditation that combines physical activity with mindfulness. It can be particularly helpful in addiction recovery as it encourages movement, awareness, and relaxation.
To practice mindful walking:
- Find a quiet place to walk, such as a park or garden.
- Walk slowly and deliberately, paying attention to each step.
- Notice the sensation of your feet touching the ground.
- Observe the sounds, smells, and sights around you.
- If your mind drifts, gently bring your focus back to the act of walking.
This technique promotes mental clarity, reduces stress, and strengthens the connection between body and mind.
Gratitude Practice
Cultivating gratitude can shift focus away from cravings and negative emotions, helping to foster a more positive outlook on life. Practising gratitude daily can improve mental well-being and reinforce your commitment to recovery.
To incorporate gratitude into your routine:
- Keep a gratitude journal and write down three things you are grateful for each day.
- Express gratitude to others by thanking them for their support.
- Reflect on positive moments, no matter how small.
Focusing on gratitude helps to rewire the brain for positivity, making it easier to cope with challenges in recovery.