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Mindfulness and Addiction Meditation Strategies for Recovery

Medical Providers:
Dr. Michael Vines, MD
Alex Spritzer, FNP, CARN-AP, PMHNP
Clinical Providers:
Natalie Foster, LPC-S, MS
Last Updated: November 23, 2022

While evidence-based therapies remain the gold standard in addiction treatment, mindfulness in addiction recovery is growing in popularity as a supplemental approach that can be practiced by almost anyone—whether in formal treatment or independently.

This guide will help you better understand mindfulness as part of addiction treatment, but remember that effective recovery depends on building a holistic plan tailored to your unique needs. Contact our addiction specialists today to learn more about how you can take the next step toward lasting recovery.

Mindfulness and Addiction Explained

Mindfulness and Addiction by the Numbers

Nearly one in five Americans experience anxiety, and depression impacts about 17.3 million U.S. adults. Those who have experienced trauma are four times more likely to develop alcoholism; however, mindfulness in addiction recovery offers a valuable tool for improving these interconnected mental health challenges.

What is Mindfulness?

Mindfulness is a form of meditation that encourages individuals to focus on being fully aware and present in the moment—acknowledging thoughts, feelings, and sensations without judgment. It often incorporates breathing exercises, guided meditation, and other techniques designed to calm the mind and relax the body.

Learn how mindfulness can help your recovery.

In many cases, substance abuse stems from underlying mental health issues such as depression, anxiety, or trauma. To successfully overcome an addiction to substances like prescription painkillers or alcohol, individuals must address these root causes during treatment.

Mindfulness-based approaches can support this process by helping clients acknowledge and better understand their mental health challenges, empowering them to take meaningful steps toward healing and long-term recovery.

Why is Mindfulness Important in Recovery?

Mindfulness in addiction treatment can lead to numerous positive outcomes, including improved mental health, greater emotional stability, and a reduced risk of relapse. It also helps individuals develop the ability to stay grounded in the present moment, rather than becoming overwhelmed by past experiences or regrets that may have contributed to their addiction.

The first step is to become aware of your breathing—your “in-breath” and “out-breath”—and focus your full attention on it. This involves gently setting aside your thoughts and centering your awareness solely on the natural rhythm of your breath.

“You are breathing in, and while breathing in, you know that you are alive. The in-breath can be a celebration of the fact that you are alive, so it can be very joyful.”

As you breathe in, focus on your in-breath from start to finish. Do the same with your out-breath, following it fully from beginning to end. Through this continuous awareness, mindfulness deepens, and concentration naturally strengthens.

“If you continue like that, your breathing will naturally become deeper and slower, more harmonious and peaceful. You don’t have to make any effort – it happens naturally.”

The third step is to bring your attention to your body as you breathe. Notice the physical sensations throughout your entire body, becoming fully aware of how it feels during the breathing process.

“When your mind is with your body, you are well-established in the here and the now. You are fully alive.”

As you become aware of your body, you may begin to notice areas of tension, discomfort, or stress. With each exhale, focus on releasing that tension—allowing your body to relax and let go of the strain it’s been holding.

“Peace is possible at that moment, and it can be practiced many times a day. – in the workplace, while you are driving, while you are cooking, while you are doing the dishes, while you are watering the vegetable garden. It is always possible to practice releasing the tension in yourself.”

You can combine all of these steps while walking. This practice doesn’t require much effort—it simply allows you to enjoy the process more fully by moving your body and, if you choose, connecting with nature and the outdoors as you cultivate mindfulness.

“Every step is enjoyable. Every step helps you touch the wonders of life. Every step is joy.”

Mindfulness Techniques for Addiction

There are three main mindfulness-based techniques used in addiction recovery, each designed with a specific purpose. These approaches are often combined with evidence-based therapies to support clients’ progress.

Below, we outline the goal of each technique and highlight the aspects of addiction they are most effective at addressing.

happy minded student

Mindfulness-Based Stress Reduction

Developed by Jon Kabat-Zinn, mindfulness-based stress reduction (MBSR) is a meditation practice designed to help individuals reduce stress, anxiety, and depression. Research has shown it can improve mental and physical health while enhancing overall emotional well-being. MBSR typically involves eight weekly group sessions, each lasting 2–3 hours.

doctor recommending appropriate course treatment patient client

Mindfulness-Based Cognitive Therapy

Mindfulness-based cognitive therapy (MBCT) combines elements of cognitive behavioral therapy (CBT) with mindfulness-based stress reduction (MBSR) to help individuals in remission from mental health disorders, such as depression, develop skills to prevent relapse. This approach has been shown to improve remission rates, reduce depressive symptoms, and enhance overall quality of life.

Man Covering Face Icon Representing Mindfulness

Mindfulness-Based Relapse Prevention

The goal of mindfulness-based relapse prevention (MBRP) is to help individuals develop awareness and acceptance of their thoughts, feelings, and bodily sensations, using this awareness as a coping tool in situations that may trigger relapse. By practicing mindfulness alongside specific relapse prevention strategies, clients can form a strong connection between the two approaches.

Research has shown that MBRP can be more effective than traditional 12-step programs in reducing cravings and supporting long-term recovery.

Mindfulness as an Addiction Treatment

At first, it may be difficult to see how mindfulness fits into addiction treatment.

However, mindfulness and meditation can produce significant improvements not only for those in recovery but for anyone managing stress or mental health challenges. One of the clearest ways to understand their impact is by exploring the many benefits that come from practicing mindfulness regularly.

What Are 5 Benefits of Mindfulness?

The five key benefits of mindfulness are: improved physical health, enhanced social functioning, better emotional well-being, increased cognitive abilities, and strengthened mental health.

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    5 Benefits of Mindfulness

  • Improved Physical Health

    Mindfulness practices have been shown to enhance various aspects of physical health, including stronger immune function, healthier eating habits, better sleep quality, reduced insomnia, decreased physical pain, and more.

  • Enhanced Social Functioning

    Regular mindfulness practice has been shown to improve communication, reduce emotional stress during conflicts, increase empathy, promote prosocial behavior, and more.

  • Improved Emotional State

    Mindfulness and meditation can help improve emotional well-being by lowering stress hormones, increasing tolerance for challenging situations, reducing negative thoughts, alleviating feelings of loneliness, and more.

  • Improved Mental Health

    Mindfulness and meditation are particularly effective in alleviating symptoms of mental health disorders like anxiety and depression. They can be especially beneficial for individuals managing co-occurring mental health and substance use disorders, supporting overall recovery and emotional stability.

Studies have shown that individuals with substance use disorders who engage in mindfulness and meditation-based therapies experience improved outcomes across a range of medical and mental health conditions, including stress, anxiety, depression, and coping skills—many of which are underlying factors that can contribute to substance use.

Mindfulness and Addiction Treatment Near Me

While many addiction rehab centers focus primarily on behavioral therapies, it can be challenging to find facilities that address the whole person with integrated treatment solutions.

At Arizona IOP, we provide holistic care for every client admitted to our rehabs across the valley. Our master’s-level clinicians create personalized treatment plans designed to help clients overcome both mental health challenges and substance use disorders. We are committed to equipping our clients with a full range of tools to support lasting recovery and long-term sobriety.

Begin your recovery journey today.