Meditation in Recovery
In the most simple definition, this word means to “spend time in quiet thought.” For many of us, sitting still with no interruptions and only our thoughts is one of the most frightening things we could imagine. In fact, in our fast-paced world, with the constant bombardment of entertainment, media, and other distractions, sitting quietly alone can feel very uncomfortable. Without continuous stimuli, what types of things fill our brains? For many people, the answer to this question is anxiety, depression, fear, and other emotions that are difficult to deal with. But what if, by practicing meditation, we could learn to combat those feelings and enrich our lives? Are you ready for the good news? You can. Meditation in recovery is the angle.
Changing Brain Structure
One of the most exciting things about meditation is its ability to change the brain’s structure. It can help create new pathways and wake up parts of the brain that have been inactive for long periods. This is excellent news for the person in recovery, as most of our old pathways led to jails, institutions, misery, and near-death experiences.
One study, in particular, has shown positive changes in brain structure after just eight weeks of starting a regular meditation schedule [1]. The amygdala, which is related to emotions such as stress, fear, and anxiety, was reduced in size for the group participating in the study. The left hippocampus, which plays a prominent role in learning and emotional regulation, was also impacted in the meditation group. In addition, the posterior cingulate, which is related to focus and mind wandering, was also changed positively.
To Sit, Or Not To Sit
Most of us picture the act of mediation taking place in a seated position in a quiet room, but did you know that it could be practiced in other ways as well? A type of mindfulness, sometimes called “moving meditation,” can also bring many health benefits.
Yoga is an excellent example of this type of meditation. In addition to the physical benefits, most practices help individuals to be in the moment and clear their minds. Focusing on the breath throughout the practice is a perfect way to bring yourself into a meditative state.
A walking meditation is another excellent way to relax the mind. Focusing your thoughts and being in the moment during a walk is an excellent choice for someone trying to start this type of practice.
Practice Makes Perfect
Learning to calm the mind and genuinely be in the moment is a skill like any other. It is important to recognize that it will take practice to improve, and that no one is an expert from the beginning! For most of us, this is something new that we are trying for the first time, so it is important to start with an open mind and a sense of humor. Starting small for even just a few minutes a day is all it takes to start building a new habit.
Everybody take a deep breath….here is a breathwork routine for you to try! Try breathing before practicing meditation in recovery.
References
1.Hölzel, B. K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. M., Gard, T., & Lazar, S. W. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36-43.
