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Mindfulness & Meditation

Discover calming practices to manage cravings, reduce stress, and build resilience in your recovery. These tools help you stay present and grounded in difficult moments.

The Power of Mindfulness in Recovery

Mindfulness is the practice of paying attention to the present moment without judgment. In recovery, it helps you observe cravings without acting on them, manage difficult emotions, and break the cycle of automatic reactions that fuel addiction.

Craving Management

Learn to observe cravings as temporary experiences that will pass

Emotional Regulation

Respond to emotions thoughtfully rather than react impulsively

Stress Reduction

Activate your body's relaxation response to manage stress naturally

Quick Access

Meditation Timer
Simple timer with bells
Breathing Guide
Interactive breathing exercises
Body Scan
Guided body awareness
Crisis Calm
Quick relief techniques

Guided Meditations for Recovery

Craving Surfing
Learn to ride out cravings like waves without giving in to them.
10 min
beginner
Reduces craving intensity
Builds distress tolerance
Increases self-awareness
Develops non-reactive observation
Recovery Body Scan
Release tension and reconnect with your healing body.
15 min
beginner
Releases physical tension
Improves body awareness
Promotes relaxation
Supports physical healing
Self-Forgiveness Meditation
Practice loving-kindness towards yourself and release shame.
12 min
intermediate
Reduces shame and guilt
Increases self-compassion
Supports emotional healing
Builds self-worth
Morning Recovery Intention
Start your day with purpose and commitment to your recovery.
5 min
beginner
Sets positive daily intention
Builds commitment
Increases motivation
Creates mental clarity
Anxiety Relief Meditation
Calm racing thoughts and soothe anxiety naturally.
10 min
beginner
Reduces anxiety symptoms
Slows racing thoughts
Activates relaxation response
Improves emotional regulation
Safe Place Visualization
Create an inner sanctuary you can visit anytime you need peace.
8 min
beginner
Creates mental refuge
Reduces stress
Builds coping resources
Enhances feelings of safety
Breathing Exercises
Simple techniques to calm your nervous system and manage cravings

4-7-8 Breathing

4-7-8

A powerful technique to calm the nervous system and reduce cravings.

4 rounds

Box Breathing

4-4-4-4

Used by Navy SEALs to stay calm under pressure. Perfect for stressful situations.

5 rounds

Belly Breathing

5-5

Simple diaphragmatic breathing to ground yourself and reduce anxiety.

10 rounds

Coherent Breathing

5-5

Balance your nervous system with this steady, rhythmic breathing.

20 rounds

Emergency Calm Breath

2-4

Quick technique for immediate relief during panic or intense cravings.

6 rounds
Building Your Daily Practice
Start small and build consistency with these simple steps

Morning (5 minutes)

  • 1.Set daily intention meditation (2 min)
  • 2.Three mindful breaths (1 min)
  • 3.Gratitude reflection (2 min)

Evening (10 minutes)

  • 1.Body scan relaxation (5 min)
  • 2.Reflection on the day (3 min)
  • 3.Loving-kindness practice (2 min)

Remember: Even one minute of mindfulness is better than none. Start where you are and build gradually. The goal is progress, not perfection.

Mindfulness Quick Tips
Daily Practice

Start with just 3 minutes a day. Consistency matters more than duration.

Cravings

When a craving hits, pause and take 10 mindful breaths before deciding what to do.

Thoughts

You are not your thoughts. You are the observer of your thoughts.

Present Moment

Use your five senses to anchor yourself in the present when your mind time-travels.

Acceptance

Mindfulness isn't about feeling good. It's about feeling what you feel without judgment.

Walking

Turn any walk into a meditation by focusing on the sensation of your feet touching the ground.

Eating

Practice mindful eating: notice colors, textures, and flavors. Eat slowly without distractions.

HALT

When triggered, check if you're Hungry, Angry, Lonely, or Tired. Address the real need.

Learn More

Recommended Apps

  • • Headspace - Guided meditations
  • • Calm - Sleep stories and meditation
  • • Insight Timer - Free meditation library
  • • Ten Percent Happier - Skeptic-friendly

Books & Resources

  • • Wherever You Go, There You Are - Jon Kabat-Zinn
  • • The Miracle of Mindfulness - Thich Nhat Hanh
  • • Recovery Dharma book (free online)
  • • UCLA Mindful Awareness Research Center

Start Your Practice Now

Just 5 minutes of mindfulness can change your entire day