10-Minute Mindfulness Guided Meditation for Addiction Recovery | Ride Urges Without Relapsing

10m 52s

This guided practice invites you to settle into a comfortable position, whether sitting upright or lying down, with your eyes closed or gaze softened. It begins by simply noticing that you are here and breathing, emphasizing that nothing else is required in this moment. The practice is not about fixing yourself, but about learning to stay with experience without reacting, numbing, or forcing change. If anything feels overwhelming, you are encouraged to open your eyes, shift posture, or return attention to the room. Awareness is then brought to where your body is supported, such as a chair, floor, bed, or cushion, and to the weight of your body held by gravity. You notice the face, jaw, tongue, shoulders, chest, and belly, acknowledging tension without needing to change it. Attention rests gently on the breath, not as deep or special breathing, but as ordinary breathing that keeps you alive. Before opening your eyes, you acknowledge that practicing non-reaction is recovery. You are invited to carry this skill into the next moment and throughout the day by pausing and noticing the moment before the next thing you do. The practice closes with the reminder that recovery is simple, not easy, and that whatever you are going through, this too shall pass.

Transcription

246 Words, 1456 Characters

English

Speaker 1Settle into a comfortable position. Sitting upright or lying down, whatever helps your body feel safe. Let your eyes close or soften your gaze. Take a moment to notice. You are here. You are breathing. Nothing else is required right now. This practice isn't about fixing yourself. It's about learning how to stay with experience, without reacting, numbing, or forcing change. If, at any point, this feels overwhelming, you can open your eyes, shift your posture, or bring your attention back to the room. Bring awareness to where your body is supported. The chair? The floor? The bed? Maybe a cushion? Feel the weight of your body being held. Feel gravity pushing down. Notice the face. The jaw. The tongue. If there's tension, just acknowledge it. No need to change anything. Notice the shoulders. Many of us carry years of holding here. Just let them drop slightly, without forcing. Bring awareness to the chest and belly. The place where the breath moves. Just noticing. Now, gently place attention on the breath. Not deep breathing. Not special breathing. Just breathe. This breath is going to keep you alive. This breath is going to keep you alive. This breath is going to keep you alive. This breath is going to keep you alive. This breath is going to keep you alive. This breath is going to keep you alive. This breath is going to keep you alive. This breath is going to keep you alive. This breath is going to keep you alive. This breath is going to keep you alive. This breath is going to keep you alive. This breath is going to keep you alive. This breath is going to keep you alive. This breath is going to keep you alive. This breath is going to keep you alive. This breath is going to keep you alive. This breath is going to keep you alive. This breath is going to keep you alive. This breath is going to keep you alive. This breath is going to keep you alive. This breath is going to keep you alive. This breath is going to keep you alive. 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This breath is going to keep you alive. before opening your eyes acknowledge this you practiced not reacting that is recovery when you're ready gently open your eyes and carry this skill into the next moment throughout your day today pause and notice the moment before the next thing you do thank you recovery is simple not easy and whatever you're going through this too shall pass

Podcast Summary

Key Points:

The practice begins by settling into a comfortable position, sitting upright or lying down, with eyes closed or gaze softened.
The purpose is not to fix yourself but to learn how to stay with experience without reacting, numbing, or forcing change.
If the practice feels overwhelming, you can open your eyes, shift posture, or return attention to the room.
Awareness is brought to physical support, including the chair, floor, bed, or cushion, and to the weight of the body being held by gravity.
Attention moves through the face, jaw, tongue, shoulders, chest, and belly, acknowledging tension without trying to change it.
The breath is observed gently as ordinary breathing, without deep or special breathing techniques.
Before opening the eyes, you acknowledge that practicing non-reaction is itself recovery.
The skill of pausing and noticing the moment is meant to be carried into the rest of the day.

Summary:

If anything feels overwhelming, you are encouraged to open your eyes, shift posture, or return attention to the room. Awareness is then brought to where your body is supported, such as a chair, floor, bed, or cushion, and to the weight of your body held by gravity. You notice the face, jaw, tongue, shoulders, chest, and belly, acknowledging tension without needing to change it.

Attention rests gently on the breath, not as deep or special breathing, but as ordinary breathing that keeps you alive. Before opening your eyes, you acknowledge that practicing non-reaction is recovery. You are invited to carry this skill into the next moment and throughout the day by pausing and noticing the moment before the next thing you do.

The practice closes with the reminder that recovery is simple, not easy, and that whatever you are going through, this too shall pass.

FAQs

What is the purpose of this practice?›

This practice is about learning how to stay with experience without reacting, numbing, or forcing change. It is not about fixing yourself.

What position should I be in during this practice?›

Sit upright or lie down, whatever helps your body feel safe. You can let your eyes close or soften your gaze.

What should I do if the practice feels overwhelming?›

You can open your eyes, shift your posture, or bring your attention back to the room.

How should I breathe during this practice?›

Not deep breathing and not special breathing. Just breathe naturally.

What should I do if I notice tension in my body?›

Simply acknowledge it without needing to change anything. If you notice tension in the shoulders, you can let them drop slightly without forcing.

How is recovery described in this practice?›

Recovery is described as simple but not easy. Practicing not reacting is itself a form of recovery.

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