Mindfulness-Based Recovery
I say this all the time; recovery is more than just quitting substances or stopping a behavior. It’s about learning to live in a new way. One that feels real, honest, and actually worth living. It’s about building a life that you don’t want to escape from.
That’s where mindfulness-based recovery comes in.
What is Mindfulness-Based Recovery?
Mindfulness might sound like some fancy buzzword, but it’s actually pretty simple. It means learning to pay attention, with intention, to what’s happening right now, without judging it.
It’s about noticing your thoughts, feelings, and even your cravings — not to fight them or stuff them down, but to just let them be. To give yourself a little breathing room between “this is happening” and “how am I going to respond?”
In early recovery — heck, even years into recovery — that space can feel like a lifeline.
How Mindfulness Can Help with Substance Use and Mental Health
If you’ve struggled with substance use or serious mental health challenges, you know that emotions can feel like tidal waves. One minute you’re okay, the next minute you’re overwhelmed by anxiety, shame, anger, or sadness.
Regular mindfulness practice helps you stay grounded even when the waves hit.
🌿 Emotion Regulation
Instead of being yanked around by every feeling, mindfulness helps you notice what’s coming up without immediately reacting. It’s like having a pause button. You get to decide what happens next.
For example:
You might notice, “I’m feeling anxious right now,” instead of spiraling into panic.
You might recognize, “I’m craving a drink,” and remind yourself it’s just a feeling — it doesn’t have to control you.
🌿 Coping with Cravings
Cravings are a normal part of recovery, but they can feel intense and scary. Mindfulness teaches you to watch the craving without giving it power.
Imagine it like this:
A craving is a wave. It rises, it peaks, and then it falls away. You can ride it out without letting it drag you under.
🌿 Compassionate Self-Awareness
Let’s be real — recovery is messy. Some days you might feel strong and steady; other days you might feel like a total mess. Mindfulness helps you hold all of that with kindness.
Instead of beating yourself up for feeling triggered or low, you can say:
“It’s okay to feel this way. I’m human, and I’m still healing.”
Mindfulness is curious and non-judgmental.
How to Start Practicing Mindfulness in Recovery
You don’t have to meditate for hours on a mountaintop (but hey, if that’s your thing, go for it).
Mindfulness can be as simple as:
✨ Taking a few slow, deep breaths when you feel overwhelmed.
✨ Checking in with your body: “Where am I feeling tension right now?”
✨ Noticing your thoughts: “Wow, my mind is racing today. That’s okay. Thoughts come and go.”
✨ Putting down your phone for a few minutes and just being where you are.
You can also try a short guided meditation or listen to a calming song that helps you drop into the moment. The key is to be curious and gentle with yourself. This isn’t about getting it right; it’s about practicing.
A Personal Note
I get it: mindfulness can feel weird at first. Sitting still with your thoughts and feelings might sound like the last thing you want to do. But I promise you learning to be present with yourself, even for a few seconds at a time, is one of the most powerful things you can do in recovery.
Because here’s the thing: recovery isn’t just about not using. It’s about learning to be in your own skin — even when it’s uncomfortable. It’s about building a life that feels meaningful, peaceful, and authentic.
And mindfulness is one way to start.
If you’re curious to learn more about mindfulness practices in recovery, or if you’d like to talk about how these tools might help you in your own journey, you’re in the right place.
All posts here are always free, because everyone deserves compassionate support, no matter where they’re starting from. If you’d like to dive deeper, give me a call!
You’ve got this. One breath at a time.
