Waking up can be a fresh start – an opportunity to put whatever happened yesterday aside to focus on the good that today can bring. But that outlook is not always easy to put into practice. Instead, you wake up with a list of things to do. You’re likely already behind on something you didn’t accomplish yesterday. You feel frustrated and tired, and your mind is racing. Will it get better?
It can, with practice and intention. You can learn how to stop those racing thoughts and regain control over your day. How? With mindfulness.
What Is Mindfulness?
Mindfulness is the process of centering your thoughts and actions. It helps you become more aware of what you are feeling and experiencing each moment, with less worry about the future and regret about the past.
Mindfulness is an important practice for everyone, but it can be especially helpful to those in addiction recovery. Studies indicate that mindfulness-based treatment in addiction therapy can help people control cravings and stress levels, and thus prevent relapse.
How Are You Going to Be Mindful with So Much on Your Mind?
Starting your day with mindfulness and meditation takes some commitment, but the payoffs are many. You’ll start to feel calm, gain perspective, and manage challenges with greater ease. Mindfulness empowers you.
How do you begin? We offer four simple suggestions below. None of them need to take more than 10 minutes, but the effects will carry on throughout the day.
- Spend 10 minutes meditating.
Your first step in the morning is to meditate. It doesn’t have to take long. Simply spend 10 minutes in a comfortable posture focusing on your body and your breath and what you feel around you. Use all of your senses to experience your reality. Meditating helps to slow down your thoughts and help you feel ready for the day.
- Eat a healthy meal.
Even if you don’t prepare something fresh, seek out something healthy to start your day. That could be fruit, a healthy smoothie, or a healthy cereal. When you focus on providing your body with a nutrient-rich breakfast, you give your brain the fuel it needs to stimulate healing.
- Make a list of what you’re grateful for today.
As you get up and ready for your day, list out loud some things you’re grateful for. It could be the family you have, a hot shower, the sun shining, or your pet greeting you. Your health, your job, your ideas, and even your challenges can all be things you’re grateful for. Making the switch to being grateful enables you to focus on the good instead of on everything you don’t have.
- Do something that helps you relax.
Before you head off for your day, find a way to engage in some form of self-care. It doesn’t have to mean spending an hour at the gym or soaking in a bathtub (though, of course, it could be). For those who live busy lives, try something less time-consuming:
- Put on some music you love and dance.
- Write a note to someone you love, expressing your love and thanks.
- Take a short walk outdoors.
- Reflect on the previous day with forgiveness and grace: “That was tough, but I will have a better day today.”
All of these forms of self-care and more can be practiced at any time during the day–not just the morning. Part of mindfulness and self-care means knowing when you need a break and taking it. Mindfulness will also help you become aware of the build-up of stress and determine whether you might need to return to rehab for some extra support.
Building the skills you need in addiction recovery takes time. Yet, focusing on starting your day right can make a huge difference.
Let the Team at Iron Bridge Recovery Center Help You
Building success starts with the right foundation. Turn to Iron Bridge Recovery Center today to learn more about our treatment plans and resources. Let us help you build mindfulness into your day. Contact us now to learn more.
