Looking for ways to improve your addiction recovery rates?
We all want to find sustainable ways to maintain sobriety and build a life free from substance abuse. Effective recovery strategies can lead to:
- Improved long-term recovery rates
- Decreased risk of relapse
Here’s the issue:
Traditional treatment methods don’t always give you the full set of tools necessary for sustained long-term recovery. In order to live a fulfilled life free from addiction and substance abuse, you need to incorporate meditation and mindfulness practices into your recovery plan.
Without inner awareness practices to supplement traditional care, your journey to recovery can be much harder work
In this blog, we’ll discuss how meditation can fit into addiction recovery self-care practices.
What you’ll learn:
- Why Meditation Works For Addiction Recovery
- The Science Behind Mindfulness In Recovery
- Different Types of Meditation For Addiction
- How To Start Your Meditation Practice
Why Meditation Works For Addiction Recovery
Meditation has many incredible benefits for individuals in recovery. If you have yet to add mindfulness practices to your recovery self-care plan, here are a few reasons why you should.
Reduces Stress and Triggers
Meditation is one of the best ways to manage stress and environmental triggers.
The reason is because stress is one of the leading risk factors for relapse. When you incorporate a regular meditation practice into your routine, you learn to observe stressful thoughts and emotions without automatically reacting to them.
Better stress management = Decreased risk of relapse
Professional addiction treatment centers such as Red Ribbon Recovery Colorado often incorporate mindfulness practices into their comprehensive treatment programs because research has shown meditation to be an important approach that drastically improves the outcome of one’s recovery.
Recent studies have shown that 75% of people who develop an addiction do recover and those that incorporate meditation into their treatment plan show dramatically better long-term results.
Mindfulness training is one of the most beneficial ways to:
- Manage cravings
- Build emotional resilience
Rewires The Brain For Recovery
Think of meditation as gym training for your brain.
One of the key requirements of recovery is that we rewire our neural pathways that have been conditioned by substance use. Meditation directly changes brain structure and function to support long-term sobriety.
Regular meditation practice strengthens the prefrontal cortex, which is responsible for higher-order decision-making and impulse control. It also reduces activity in the amygdala, which governs fear and stress responses.
Research has shown that an eight-week mindfulness treatment reduces addictive behavior and these reductions were still being seen at least 9 months later. Studies found that individuals that incorporated meditation were nearly twice as likely to report that they had stopped misusing substances.
Increases Self-Awareness and Emotional Regulation
One of the most underrated benefits of meditation in recovery is that it increases self-awareness. Mindfulness increases your ability to recognize thoughts, emotions, and physical sensations before they spiral into self-destructive behavior.
The more you can observe your internal experience without judgment, the more you develop the space between trigger and response. It is within this space that recovery actually happens.
The Science Behind Mindfulness In Recovery
The evidence supporting meditation and addiction recovery is absolutely staggering…
Here’s what recent research tells us: 29.3 million U.S. adults report having resolved a significant substance use problem, and mindfulness-based interventions are becoming a highly recognized and effective treatment approach.
Studies have shown that mindfulness-based interventions lead to reduced substance dependence and craving. This is due to many factors, such as:
- Improved emotional regulation and distress tolerance
- Decreased reactivity to triggers
- Enhanced ability to savor natural rewards
- Better stress management
Did you know that the best part about meditation for recovery is that you have complete control over your practice? Everything that happens during meditation is developing your skill set for your recovery journey.
Different Types of Meditation For Addiction
Now let’s dig into some specific meditation approaches that have been shown to work best for addiction recovery.
Mindfulness-Based Relapse Prevention (MBRP)
MBRP specifically targets the thought and emotional processes that can lead to relapse.
Here’s how it works: MBRP takes mindfulness practices and pairs them with cognitive-behavioral relapse prevention skills. Participants are taught to observe their thoughts and sensations without judgment while also learning skills to “surf” cravings until they naturally pass.
This approach teaches individuals in recovery that cravings are temporary and will fade without having to reach for substances. Studies have found MBRP participants to experience greater reductions in craving and greater increases in acceptance.
Mindfulness-Oriented Recovery Enhancement (MORE)
MORE is an approach that integrates mindfulness training with cognitive-behavioral therapy and positive psychology interventions.
The unique factor of MORE is its focus on restructuring reward processing. Participants in MORE learn to savor positive experiences, which helps to restore the natural reward sensitivity that has been damaged by addiction.
Research has found MORE participants to demonstrate better outcomes in recovery compared to standard therapy.
Basic Mindfulness Meditation
Beginning with simple mindfulness meditation can be incredibly effective for individuals who are new to contemplative practices.
Basic mindfulness techniques include:
- Breath awareness meditation
- Body scan practices
- Loving-kindness meditation
- Walking meditation
These foundational practices will develop the core mindfulness skills that support all areas of recovery.
How To Start Your Meditation Practice
Ready to begin adding meditation into your recovery routine?
Here’s what you need to do…
Start Small and Build Consistency
Begin with short, manageable meditation sessions. Start with 5-10 minutes of daily practice instead of feeling the need to dive right into hour-long sessions.
Consistency is more important than duration. A daily 10-minute practice will provide more benefit than sporadic, lengthy sessions.
Find The Right Environment
Create a dedicated space for meditation practice. You don’t need a special room – just a quiet corner where you can sit comfortably.
Consider these elements when setting up your meditation space:
- Minimal distractions from phones and electronics
- Comfortable seating arrangement
- Pleasant, but not overwhelming environment
Use Guided Meditations Initially
Beginner meditators can often benefit from guided instructions. Many recovery centers have meditation instructors that work specifically with people in recovery.
Look for guided meditations that speak to the common challenges faced in recovery, such as craving management, stress reduction, and emotional regulation.
Wrapping It All Together
Now you have the basic understanding of how meditation can support your addiction recovery self-care plan. Research has found mindfulness-based approaches to have significant benefits for helping you to maintain sobriety.
Addiction recovery requires multiple tools and strategies. Meditation works best in conjunction with professional treatment, peer support, and healthy lifestyle changes.
Don’t have any prior experience with meditation?
Many people in recovery begin their mindfulness journey with no prior experience. It’s completely normal. The key is starting where you are at and building from there.
Just remember… Before beginning any new recovery practice, make sure you discuss it with your treatment team to ensure that it is going to work in alignment with your recovery plan.