Latest / Recovering Out Loud / 10-Minute Mindfulness Guided Meditation for Addiction Recovery | Ride Urges Without Relapsing

Transcript

10-Minute Mindfulness Guided Meditation for Addiction Recovery | Ride Urges Without Relapsing · Recovering Out Loud

• 0:02
  Settle into a comfortable position, sitting upright or
• 0:09
  lying down, whatever helps your body feel safe.
• 0:15
  Let your eyes close or soften your gaze.
• 0:21
  Take a moment to notice you are here.
• 0:26
  You are breathing. Nothing else is required right
• 0:32
  now. This practice isn't about fixing
• 0:44
  yourself, it's about learning how to stay with experience
• 0:52
  without reacting, numbing, or forcing change.
• 1:00
  If at any point this feels overwhelming, you can open your
• 1:03
  eyes, shift your posture, or bring your attention back to the
• 1:08
  room. Bring awareness to where your
• 1:28
  body is supported, The chair, the floor, the bed, maybe a
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  cushion. Feel the weight of your body
• 1:40
  being held. Feel gravity pushing down.
• 1:51
  Notice the face, the jaw, the tongue.
• 1:59
  If there's tension, just acknowledge it.
• 2:03
  No need to change anything. Notice the shoulders.
• 2:16
  Many of us carry years of holding here.
• 2:22
  Just let them drop slightly without forcing.
• 2:30
  Bring awareness to the chest and belly, the place where the
• 2:37
  breath moves. Just noticing.
• 2:59
  Now gently place attention on the breath.
• 3:05
  Not deep breathing, not special breathing.
• 3:09
  Just breathe this breath as it is.
• 3:21
  Notice the inhale. Where do you feel it most
• 3:25
  clearly? In your nostrils?
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  In your stomach? In your chest?
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  Now notice the exhale, A subtle softening as air leaves the
• 3:46
  body. When the mind wanders, And it
• 3:54
  will, it's not a problem. The moment you notice drifting
• 4:00
  is the moment you return to the breath.
• 4:06
  You may want to count your breaths, or you may even tie a
• 4:15
  label to it saying in all the way through the inhale and out
• 4:24
  all the way through the exhale. Just notice it from the moment
• 4:31
  it arises to the moment it leaves your body.
• 4:43
  Gently escort attention back to the next breath.
• 4:55
  Breathing in, knowing you're breathing in and breathing out
• 5:01
  knowing you're breathing out. Nothing to achieve, nowhere to
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  go. Now expand awareness slightly.
• 5:23
  If there is an urge, craving, emotion or restlessness present,
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  bring curiosity to it. Not judgement, curiosity
• 5:41
  slightly. Note this is an urge, this is
• 5:47
  discomfort, this is wanting. You are not the urge, you are
• 5:59
  the one aware of it, the observer, if you will notice
• 6:12
  where it lives in the body. Tightness, heat, sensation,
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  buzzing, heaviness. Stay with the sensation, without
• 6:27
  pushing it away and without feeding it.
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  Like watching the wave rise and fall.
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  Notice something important. Sensations change.
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  Sensations change. Urges peak.
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  They shift, they pass. You don't have to obey them to
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  survive them. If the mind says I can't handle
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  this note thinking, then return to the breath in out.
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  Not forcing, not controlling, not manipulating, just noticing
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  your breath as it enters and as it leaves.
• 8:15
  Now gently repeat silently if it feels right in this moment, I
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  choose awareness. I don't have to act on every
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  feeling. I can stay.
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  I can pause before I react. I can choose to respond instead
• 9:15
  of react, begin to widen awareness again.
• 9:30
  Notice the room, your environment, the colors, the
• 9:37
  light, the sounds as they come up, the body breathing.
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  Just simply notice the next thing
• 10:11
  before opening your eyes. Acknowledge this.
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  You practiced not reacting. That is recovery.
• 10:25
  When you're ready, gently open your eyes and carry this skill
• 10:30
  into the next moment. Throughout your day today, pause
• 10:36
  and notice the moment before the next thing you do Thank you.
• 10:43
  Recovery is simple, not easy, and whatever you're going
• 10:47
  through, this too shall pass.