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Crafting Your Mindful Toolbox in Sobriety Starts Here!

Mindfulness is more than just a practice; it is a powerful tool in sobriety.  It is a way of being that can profoundly change your recovery and support you through your journey. By cultivating mindfulness, you can better navigate the complexities of sobriety, managing cravings, and unlocking the power of a deeper connection with yourself.


To get you started sign up to my FREE Date with Destiny mindful mondays. Its happening every Monday and there are two 30 min lunch time slots for you to choose from. I Teach simple meditation tools and lead you through a 10/15 min guided meditation practice. Then I open up the session for a chat. Come meet like minded mindful curios people in sobriety.



In the meantime here are some essential tools to start building a mindful toolkit for sobriety at home:



1. Mindful Breathing



At the core of mindfulness is the simple yet profound practice of mindful breathing. Focusing on the breath, observing its natural rhythm without attempting to alter it is where you start when learning to meditate. Mindful breathing can be practiced anywhere, making it an accessible tool for grounding during moments of stress or craving.  Do not under estimate the power of the breath!



How to Practice:


– Find a quiet place to sit comfortably.


– Close your eyes and take a few deep breaths.


– Shift your attention to the natural flow of your breath.


– Notice the sensation of the breath entering and leaving your nostrils.


– If your mind wanders, gently bring your focus back to your breath.



2. Body Scan Meditation



The body scan meditation helps increase awareness of physical sensations, allowing you become more relaxed, more, more at peace. By systematically focusing on different parts of the body, this practice can help you to reconnect with your physical self, reconnection is key in recovery.



How to Practice:


– Lie down or sit comfortably with your eyes closed.


– Starting from your toes, gradually move your attention up your body.


– Notice any sensations, tension, or areas of discomfort.


– Spend a few moments on each part of your body, simply observing without judgment.


– Conclude by taking a few deep breaths and slowly opening your eyes.



3. Mindful Journaling



Writing is one of my favourite therapeutic tools for processing emotions and experiences. Mindful journaling or free writing involves writing with a focus on the present moment, allowing thoughts and feelings to flow. This practice can help uncover insights such as patterns or triggers that can help support your journey of sobriety.



How to Practice:


– Set aside a few minutes each day for journaling.


– Write about your current thoughts, emotions, and experiences.


– Focus on how you feel in the moment, without worrying about grammar or structure.


– Use prompts like “Today, I am feeling…” or “In this moment, I notice…”



4. Loving-Kindness Visualization Meditation



This visualization meditation is a practice that nurtures compassion towards yourself and others. This meditation can be particularly beneficial for individuals in recovery, as it encourages self-acceptance, forgiveness and empathy, essential to the healing process.



How to Practice:


– Sit comfortably and close your eyes.


– Begin by visualizing loving-kindness showering down around you like a warm flow of water or light: whisper to yourself “May I be happy. May I be healthy. May I be safe. May I live with ease.”


– Gradually extend this love to others, by visualisating the warm flow reaching those you love and then extending to world at large.


– Repeat the phrases silently, focusing on the feelings of compassion and kindness.



5. Mindful Walking



Mindful walking is a way to incorporate mindfulness into your daily activities. This practice involves walking slowly and deliberately, paying attention to the sensations of each step and the environment around you. It can be a very grounding practice, helping to clear the mind and reduce stress.  Start with a 5 minute practice and increase as you find it getting easier.



How to Practice:


– Find a quiet place to walk, indoors or outdoors.


– Walk slowly, noticing the movement of your feet and legs.


– Pay attention to the sensations in your body and the contact with the ground.


– Observe your surroundings, noting any sights, sounds, and smells.


– If your mind wanders, gently bring your focus back to the act of walking.



To Wrap Up.



To get the most out of your mindful toolkit, it’s key to integrate these simple yet powerful practices into daily life.  This will allow you to create a deeper awareness of yourself and a clearer understanding of what needs to be done; providing you with a solid foundation for recovery.

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