Be Here Now: Top 10 Ways to Revitalize Your Recovery with Mindfulness

Editorial Staff avatar
Written by: Editorial Staff
Published: Jun 19, 2017
Updated: Aug 11, 2023

Mindfulness is, essentially, being actively present and focused in the current moment. It allows you to relieve yourself of the pressure of feeling guilt, shame, or sadness over the past and worrying about the future. These emotions are all triggers for relapse, especially in early recovery when you are heavily focused on processing past trauma and preparing for a new life without drugs and alcohol. When you practice mindfulness, you decrease the risk of relapse due to these emotions because you are giving yourself permission to focus only on what you are doing and nothing else.

Top 10 Ways to Revitalize Your Recovery with Mindfulness

The beauty of mindfulness is that anyone can do it; it is free of charge; and you can start right now. Here’s how:

  1. Breathe. Practicing mindful breathing is as simple as it sounds: Simply focus on the sensation of breath going in and out of your body. At first, do not control it. Just notice how it feels as your lungs expand, the reverberations of your heart within that breath, and the feeling of releasing that breath in exhalation. Repeat this for several cycles, up to a few minutes or more. Notice how the longer you do it, the calmer you feel, and how your heart rate slows. Deepen and lengthen the breaths, holding the breath for four counts, and exhaling longer than you inhale. Let thoughts pass without notice and just focus on your breathing for as long as feels comfortable.
  1. Be still. Take your mindful breathing to the next level by practicing a sitting mindful meditation. Here you do the same thing with the breathing, but you start by finding yourself a quiet, comfortable spot – inside or out – that makes you feel calm and relaxed. Sit comfortably with your back straight and focus on your breathing as described above.
  1. Notice your body. Another form of mindfulness practice turns your attention to your body. You can stop at any time and do a mental “body scan.” Notice your feet and if they feel tired or cramped, then your calves, thighs and hamstrings, glutes, abs, chest, shoulders, arms, hands, up to your neck and even parts of your face, especially your jaw. Notice where you are holding tension and where there is pain, and make adjustments if you can.
  1. Actively release tension. Redo your body scan. For each area where you are holding tension, actively tighten and then release that area. Start at your feet and slowly move your way up, stretching, tightening, and releasing as needed. Focus on how you feel, and massage your temples, jaw joints, neck, and shoulders to help you release some of the tension.
  1. Eat. Mindful eating is not only helpful to your ability to remain sober, but it also helps you to eat only until fullness and truly notice and enjoy the foods you choose. Healthy foods taste better and portions are easier to maintain when you are paying attention. You can practice mindful eating by planning healthy meals in advance, preparing a plate for yourself and sitting down to do nothing but eat, and then chewing each bite thoroughly and thinking about the food until you are done.
  1. Walk. Being present rather than losing yourself “in your head” while going for a walk is a great way to practice mindfulness. Notice how the air feels on your skin, the sound of the birds or the wind in the trees, the smells, and the little details that you see along your path. This practice of mindfulness gives you a little physical workout as well as a chance to clear your head.
  1. Feel. Check in with yourself and notice how you are feeling. Tired? Hungry? Sad? Scared? Tense? Nervous? Doing a little check-in throughout the day can help you to notice issues while they are still small and address them proactively.
  1. Listen. When in conversation with others, the practice of mindfulness can continue when you actively listen to every word. Rather than spending the time when someone else is speaking judging them or the content of what they are saying, or wondering how or if they are judging you, really pay attention to what they are trying to communicate with you. When they are finished, pause and consider what you will say before you speak.
  1. Read. Mindful reading, like mindful listening, means focusing solely on the words on the page and nothing else. Absorb the content and the cadence of the writing as you read and just enjoy the story.
  1. Do anything. Everything you do in life can be done mindfully. Whether you are vacuuming, washing dishes, mowing the lawn, taking a shower, riding the bus, cooking, or doing any one of 100 things that you do every day around the house and in your life, if you do them mindfully and stay present and in the moment, you improve your recovery by increasing neutral and positive moments in your life and decreasing moments of emotional discomfort.

Are you ready to start practicing mindfulness, or have you already started? What benefits do you experience when you focus on staying in the moment?

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