Guided meditation can be a great tool in addiction recovery – just use it in moderation so you don’t end up replacing one addiction with another. Guided meditation will help with your recovery, as it teaches you to learn how to be aware of you mind, body and soul. Mindfulness is actually an ancient discipline which was first introduced in Buddhism. It’s meant to create a greater awareness of your own self and the world around you. Mindfulness practices can reshape your brain and promote a positive outlook on yourself and the world around you. Transcendental meditation allows you to transcend above their current state by repeating a unique phrase or mantra.
As the craving abates, she may choose to not fill the prescription, use a non-opioid pain reliever, and attend the exercise therapy class for social support even if she cannot participate physically in the exercises. Through gaining awareness of substance use patterns, automaticity of use, and the extent to which they are self-medicating negative affect with substances, individuals can then use mindfulness skills to address their SUD symptoms. They can utilize techniques like mindful breathing, body scan, and mindfulness of everyday life activities to de-automatize substance use habits, strengthen self-regulatory capacity, and thereby exert greater self-control over their behavior.
For recovering addicts who are used to partying and having a wild time, sobriety may seem a bit dull. Meditation practice can give them a new source of joy—pleasure in living in the moment and appreciating the simplest of delights. Restorationtherapy.com defines and outlines how to « urge surf » succinctly. https://ecosoberhouse.com/ Develop awareness of personal triggers and habitual reactions and learn ways to create a pause in this seemingly automatic process. You could call a trusted friend and tell them how you feel – there are people out there who care, so instead of turning to your addiction to cope, turn to a person.
In the past decade, mindfulness-based interventions (MBIs) have been studied as a treatment for an array addictive behaviors, including drinking, smoking, opioid misuse, and use of illicit substances like cocaine and heroin. This article reviews current research evaluating MBIs as a treatment for addiction, with a focus on findings pertaining to clinical outcomes and biobehavioral mechanisms. Studies indicate that MBIs reduce substance misuse and craving by modulating cognitive, affective, and psychophysiological processes integral to self-regulation and reward processing. This integrative review provides the basis for manifold recommendations regarding the next wave of research needed to firmly establish the efficacy of MBIs and elucidate the mechanistic pathways by which these therapies ameliorate addiction. Issues pertaining to MBI treatment optimization and sequencing, dissemination and implementation, dose–response relationships, and research rigor and reproducibility are discussed. MBIs for addiction are usually tailored to address pathogenic mechanisms implicated in addiction by targeting mindfulness techniques to addictive behaviors (e.g., mindfulness of craving) and by discussing the application of mindfulness skills to cope with addiction in everyday life.
An “anchor” keeps you linked to the present and helps you to regulate your thoughts. However, an anchor can be anything the practitioner chooses, such as sounds they hear around them or their own bodily functions. The key is to find something that keeps you centered and helps you avoid having distracting thoughts. Once you find your anchor, stick to it, and it will become easier and easier to keep yourself focused. We offer detailed information and step-by-step guides for a range of beginner meditations, from body scan and visualisation to focused and loving-kindness.
As a point of consideration, 12-Step programs encourage participation in regular meetings for the entirety of one’s life. Similarly, mindfulness might need to be practiced daily or nearly every day on an ongoing basis to achieve durable therapeutic effects and maintain addiction recovery, especially in view of the chronicity of addictive disorders. In a mechanistic theoretical account of mindfulness as a treatment for addiction, Garland, Froeliger, & Howard conceptualized MBIs as means of mental training designed to exercise a number of neurocognitive processes that become dysregulated during the process of addiction .
This is just one example, but practising reflection meditation can allow us to uncover many limiting beliefs about ourselves. Beliefs such as believing that we are not worthy, believing that we are unlovable, or believing that we need to provide value in order to be accepted. A study conducted in 2010 meditation for addiction recovery showed that the participants’ ability to be introspective, or reflective, was correlated with the amount of gray matter in their prefrontal cortex. If we want to gain insight and wisdom, grow, and become the most optimal version of ourselves, then we can harness that power from reflection meditation.
For people in recovery, mindfulness can help them regulate their emotions and thoughts in a healthier way. Mindfulness reminds you to be aware of situations that trigger you and may cause you to drift toward relapse. All meditation involves being mindful (or present in the moment), but mindfulness meditation emphasizes this.
For instance, MORE participants are guided to engage in the “chocolate exercise”— an experiential mindfulness practice designed to increase awareness of automaticity and craving . During this exercise, participants are instructed to hold a piece of chocolate close to their nose and lips and become mindful of the arising of craving as they refrain from eating the chocolate. During this exercise, a comparison is made between the urge to swallow the chocolate and craving for addictive substances. Participants are then guided to adopt a metacognitive stance toward their experience and deconstruct the craving into its constituent sensory, affective, and cognitive components, noticing how the craving subsides over time. Through this technique, clients learn to consciously and adaptively respond to the urge to use substances rather than automatically reacting to appetitive cues in maladaptive ways.
It is perhaps no coincidence that the rise of MBIs has been co-incident with advances in the neuroscience of substance use disorders. As someone who struggled with a miserable opiate addiction for 10 years, and who has treated hundreds of people for various addictions, I am increasingly impressed with the ways in which mind-body medicine can be a critical component of recovery from addiction. Mind-body medicine is the use of behavioral and lifestyle interventions, such as meditation, relaxation, yoga, acupuncture, and mindfulness, to holistically address medical problems. Mind-body treatments can be integrated with traditional medical treatments, or used as standalone treatments for certain conditions. Mind-body medicine is now being studied by the National Institutes of Health and effectively used in the treatment of addiction, and it will likely play a role in addiction recovery programs in the future.