How Mindfulness Meditation Can Help You Recover from Addiction
Addiction correlates with mental health, which is why meditation is such an effective tool for individuals during their addiction recovery. Mindfulness meditation is the practice of intense self-awareness and interpretation in a non-judgmental manner. It is designed to improve one’s mental well-being, reduce stress, and enable one to be more accepting of themselves and others. It is an effective treatment for individuals who struggle with substance abuse because it improves their self-control, self-confidence, and overall mental health.
This may all sound good and well, but as most know, getting into meditation comes with a few challenges. The mind is often resistant to sitting in silence, doing nothing, which can create a major obstacle to overcome. So, how can you get started as a beginner? Here are some tips to apply.
Find a Good Time and Location
You should make a commitment to practice meditation daily. Most people choose a specific time in the day that works with their schedule. This can be in the morning before going to work, or after work as a means of relieving the stress of the day. All you need is 10-15 minutes to achieve this. Once you have picked a good time, the next important step is to choose the right location. This should be a quiet space where you won’t be interrupted. Choosing the same time and place will help turn this practice into a habit. Consistency is key to making it a part of your routine.
Think About Your Posture
When people think about meditation, they imagine individuals sitting crossed-legged with both hands on both knees. This is not the only way to meditate. You can sit in a chair, lean against a wall, sit on the floor, or on a cushion. What matters is that you are sitting upright (back is straight) and you are in a relaxed pose with your chin slightly tucked in.
Choose Vocal or Silent Meditation
There is a common misconception that you must meditate in silence. This is not the case. There is another method that is equally as effective called vocal meditation. This is where a mantra or chant is played in the background while you meditate. One style of meditation isn’t better than the other. It’s all about choosing the method you prefer most. As a beginner, try both and see which is more effective. Some people have difficulty sitting in silence, while others can’t concentrate their mind when a mantra is being played in the background. Learn your preferred method.
Defocus Your Eyes, Concentrate on Breathing
Defocusing your eyes is similar to staring into space. Pick a spot in the middle distance to achieve this. Take deep, audible breaths. Your breathing should be similar to breathing when you exercise: in through the nose, out through the mouth. Do this five times. Then close your eyes and begin the process of mindfulness meditation.
Observe Your Body
Acknowledge what your body is feeling, like the chair or cushion you’re sitting on, or the chill of the AC on your skin. Also, acknowledge your senses. What are you smelling, touching, feeling, tasting? What is your body experiencing – relaxation or discomfort? Take a moment to acknowledge everything your body experiences but make no changes. Finally, think about your mood but again make no attempts to alter it.
Keep the Calm
When your 10-15 minutes are up, don’t jump into a stressful activity. It is better to think about what you are going to do before you exit meditation. Throughout the day, check-in with your body as you did during meditation. Take a few deep breaths and acknowledge how you feel, possible discomforts, tension, and lack of clarity.
Over time, mindfulness meditation can be an effective strategy to stay sober after leaving an addiction treatment center in South Florida. It will give you more control over your life, and help you become more aware of the changes you may not be able to make on your own. You may begin to feel more optimistic about the future and all the ways you plan to improve yourself. It can even help treat any underlying mental issue that triggered your substance abuse, such as depression or PTSD.
It is important to note that mindful meditation should not be used to replace traditional treatment. If you are struggling with addiction, visit the Sands Treatment Center. Together, we will find the right program to treat your condition. Call (844)200-2509 to get started.