Going through addiction recovery is a very unique thing to that person. There is no one-size- fits-all approach and we all face different challenges and different coping mechanisms to get our lives back on track.
Over the years, mindfulness has really come to the fore and professionals, therapists, counsellors and others in the addiction space have all suggested it as core pieces of alcohol advice to stay on track in recovery especially when the signs of alcohol addiction begin to appear.
The reason for this is that mindfulness allows a person to control their thoughts, be present in the now and take any concentration away from intrusive thoughts. There are a variety of mindfulness techniques that can aid people in recovery, all of which are worth trying to find the right technique to help you. Among the best that can aid alcohol recovery include:
Mindful Breathing
One of the most common techniques used to help recovery, which can really help in moments of craving or emotional trauma is mindful breathing.
This involved paying attention to each inhalation and exhalation, recognising the rhythm, the depth and the sensation of breathing. By taking slow, conscious breaths, you can create space between impulsivity and reacting to it, making more thoughtful choices.
Over time, this can also improve concentration, evoke calm and reduce anxiety, all of which can support your long term sobriety.
Body Scan Meditation
What you might find is that you become disconnected from your body when misusing alcohol, masking emotional pain and discomfort that you’re going through.
Body scan meditation allows you to reconnect, paying attention to your body from head to toe. This allows you to discover where fatigue, tension and unease might be stored.
By doing this, you can look at your body with curiosity rather than judgement and effectively identify signs of stress or restlessness that may trigger drinking.
Urge Surfing
Urge surfing is slightly different in that it encourages people to “ride the wave” of cravings rather than trying to push them away, or indeed succumb to them.
You recognise how it rises, peaks and then fades, empowering you to recognise that while cravings can be difficult they do also pass and are only temporary. This significantly increases confidence in being able to manage them.
Mindful Walking
Not all mindfulness practices require sitting still. Mindful walking combines movement with awareness, making it especially appealing for those who find it difficult to meditate in a seated position. The practice involves paying close attention to the sensations of walking, such as the feeling of the feet touching the ground, the rhythm of steps, and the movement of the body.
For people in recovery, mindful walking can be a constructive way to manage restlessness or agitation. It also provides an opportunity to reconnect with nature or the surrounding environment, which can foster a sense of peace and perspective. Incorporating short mindful walks into daily routines can strengthen mindfulness skills while supporting physical health.
Loving-Kindness Meditation
Finally, addiction can go hand-in-hand with various feelings, from shame to guilt and even self-criticism. Loving-kindness meditation focuses on being kind to yourself and dealing with your circumstances with compassion.
It often involves repeating phrases that promote self-love and acceptance, while also helping nurture empathy towards others too. This shift in mindset can help promote a more positive outlook on life, integral in managing the challenges that recovery brings.