Meditation Practice

RECOVERY MEDITATION

Here’s a 10-15-minute focused meditation script tailored for individuals in recovery from addiction. This script emphasizes self-compassion, present-moment awareness, and the strength found in the journey of recovery.

(Optional:  Sound of a gentle chime or bell to begin)

Introduction & Settling In

Welcome.   Take a moment to find a very comfortable position as you sit.   Place your feet flat on the floor and allow your body to settle. 

Notice how your body feels fully supported in the position you are in.

Take a moment to soften your gaze, or even gently close your eyes completely, as you begin to focus on your practice of being present. 

Let your spine be long yet relaxed, your shoulders soft, and your hands resting gently in your lap or by your sides.  

Perhaps you allow your head to gently tilt forward as you notice the relaxed feeling in your neck and face.

Notice the normal sounds around you during this practice and release any feeling to respond.

There’s nothing you need to do right now, other than to be present; to be here; for yourself.

Anchoring with the Breath

Now, let's begin by bringing our awareness to your breath. You don't need to change your breath in any way, just notice it. 

Feel the natural rise and fall of your abdomen, or the gentle sensation of air slowly entering and leaving your nostrils.

Notice as you inhale, perhaps pause and then notice the exhale.   Maybe you can slowly inhale through your nostrils, allowing your stomach to expand as refreshing air enters you, filling you completely and pausing for just a second when you’re full….and perhaps exhaling more slowly through your mouth as you release any tensions you may have.  Take time to take several slow, deep, relaxing breaths, allowing yourself to notice your breathing.

Each breath is an anchor, a connection to This.  Very.  Moment.

If your mind wanders, and it will, gently guide your attention back to the sensation of your breath.   There’s no judgment, just a gentle return.

Body Scan for Grounding & Release

Now, let's expand our awareness to include the sensations in your body.   We'll do a brief body scan, not to fix anything, but to simply notice and acknowledge.

Let’s bring your awareness to your feet.   Feel them supported.   Gently wiggle or press your toes if you like, and then allow them to relax.

Move your awareness to your ankles, your calves, your knees, and your thighs. Notice any sensations here, without judgment.  Perhaps gently tensing and releasing into a more relaxed state.

Bring your attention to your hips, feeling your seat supported. Allow any tension to soften.

Move up through your abdomen and your lower back. Notice the gentle movement of your breath in your belly.

Bring your awareness to your chest and upper back. Feel your heart space.

Now, to your shoulders.  Often, we carry a lot of tension here. See if you can gently invite them to soften, to release any burdens you might be holding.

Move down your arms, through your elbows, forearms, wrists, and hands. Notice your fingertips. Feel the air on your skin.

Finally, bring your awareness to your neck, and then your head. Your jaw, your forehead, your scalp. See if you can allow your facial muscles to relax.

Feel your entire body now, connected, grounded, and present.

Cultivating Self-Compassion & Acknowledging the Journey

As you rest in this awareness of your body and breath, let's bring in an attitude of profound self-compassion.  Recovery is a courageous journey, and you are doing incredibly important work.   

Acknowledge the strength it takes to be here, to be present with yourself in this way.

You might place a hand gently over your heart as a gesture of kindness and care for yourself.

Silently, or softly aloud, you might repeat these phrases:

'May I be kind to myself.'

'May I be patient with myself.'

'May I acknowledge my strength.'

'I am doing my best.'

Remember that setbacks are a normal part of the human experience.

Your capacity for resilience is immense.   

Each moment is a fresh opportunity to choose recovery, to choose well-being.

Focusing on Inner Resources & Strengths

Now, let's shift our focus to your inner resources, the strengths you've cultivated on this path. Think about a time when you felt resilient, determined, or empowered. It doesn't have to be a grand moment, just a time when you felt a sense of inner strength.

Perhaps it was a moment of choosing differently, of reaching out for support, or simply getting through a difficult craving.

Bring that feeling, that essence of strength, into your awareness now.  Where do you feel it in your body? Perhaps a warmth in your chest, a rootedness in your feet, a steadiness in your breath.

Rest in this feeling of your own inner strength. It is always available to you. You are building new pathways, new ways of being, with every conscious choice you make.

Acknowledging Cravings and Difficult Emotions (Non-Attachment)

In this space of compassion and strength, we can also create room for acknowledging any difficult emotions or cravings that might arise, without judgment.

If a craving or an uncomfortable feeling surfaces, simply notice it. Don't fight it, don't cling to it. See it as a cloud passing in the sky of your awareness.

You might mentally say, 'I notice a craving,' or 'I notice discomfort.'

And then, gently bring your attention back to your breath, to your body, to your anchor in the present moment.

You are not your craving. You are not your emotion. 

You are the observer, the awareness. 

Right now, this very moment, you are perfect and you are safe.

Integration & Returning to the Present

As we come to the end of our meditation, take a moment to simply be. Rest in this calm, grounded state.

Feel the connection between your mind, body, and spirit.

Carry this sense of compassion, strength, and presence with you as you move forward into your day.

Remember that you can always return to your breath, to this inner sanctuary, whenever you need to.

When you're ready, slowly begin to deepen your breath. Wiggle your fingers and toes. And when you feel complete, gently open your eyes, bringing your awareness back to the room around you.

(Sound of a gentle chime or bell to end)