By: Lisa B., Transformations Alumni Coordinator
You’re feeling anxious. Maybe you just got some difficult news, and you are pondering what the future has in store; perhaps you have a test in two hours, and your heart is racing as though you just drank a six-pack of Red Bull, or maybe you just ran into someone, which in turn, brings up your sometimes cringey past. You call your friend, sponsor, or therapist, and they suggest that you meditate… yet you want to scream at this advice. Here you are, sitting here, anxious as a snowman on a 104-degree South Florida day, and you are being told to “quiet your mind.”
I have been there. When experiencing a hyper-aroused state, it is beyond challenging to slow your thoughts long enough to convince yourself to try something different, never mind something uncomfortable, where you are instead focused on sitting with yourself in silence.
Embarking on a mindfulness journey can be initially challenging, thanks to deep-rooted behaviors and reactions that we have developed out of habit and as protective mechanisms over time, but the beauty of meditation lies in its profound impact on the mind and body as we break through these restrictive walls.
Meditation can help provide us with a sense of authenticity and awareness. It can help us put things into perspective, observe them from a less judgmental spot, and, most importantly, give ourselves the grace we need and deserve. The beauty of mediation lies in its capacity to alleviate stress and promote mental well-being. In a world filled with TikToks, depressing news stories, financial stressors, halfway house roommates that eat our peanut butter, relationship drama, and to-do lists, the practice of meditation serves as a refuge, offering moments of reprieve from the relentless pace of life. It becomes a source of solace, allowing us to recharge and face challenges with a renewed perspective.
Meditation can be a powerful tool in one’s self-care toolbox for substance use and mental health disorders by promoting mindfulness and reducing stress. It can help manage cravings, improve emotional regulation, and enhance overall well-being, contributing to a more balanced and resilient mental state. At its core, meditation offers a map to inner peace and self-discovery and helps us take a step back from the chaos of everyday life. The beauty emerges as we begin to navigate through the hurdles of restlessness and wandering thoughts, gradually cultivating a calm and centered state of mind. But how the heck do we get there?!
The tough stuff experienced while learning to meditate (the wandering thoughts and restlessness) becomes an integral part of the process, teaching resilience, patience, and just living in the present moment. As we learn to focus on our breath, these thoughts become less over time, and in turn, we begin to rewire our brains and carry on this habit of slowing down and just “being” in our everyday activities and lives. How can you possibly worry about that meeting with your boss when you are deeply and intently focused on your breath?!
I cannot count how often clients have told me that they “can’t meditate” or tried meditating but have “failed miserably.” I tell them that the “trying” part is probably what got them in trouble in the first place. When we try too hard, we miss the point of meditation. We cannot completely shut down our minds; they are important. We need them. Instead, it is helpful to simply look at mediation as a state of acceptance. We accept what is, even if we start by accepting that we are restless, distracted, or hungry. Right there, we are in the present moment; we no longer focus on our outside stressors but are instead beginning to tune into our body and its needs and looking at things more objectively. As we continue to practice more, we learn to focus on our breath. The mind slowly does what it has been able to do all along and quiets itself. We are meditating! And in mediation, we have to leave perfectionism at the door. It is okay if our mind briefly slips back to our to-do list or the fact that we have the “Sunday scaries.” You are in control and can simply start over and focus back on the breath. It is that easy.
The journey into meditation may not be the easiest thing you have ever done, but if you are reading this newsletter, odds are you have overcome much more challenging things before this to get you to this point. I urge you to give it a try, as its beauty shines through in the subtle transformations that take place. Most people do not experience a magical “white-light” moment of enlightenment. The shift can be slow or even a lifelong process, but it is a beautiful one. The discipline required to commit to regular practice instills a sense of self-discipline and dedication. Overcoming the initial resistance cultivates a resilient spirit, fostering personal growth and development, and is a great addition to one’s recovery self-care routine.
Start slow! Spend a few minutes in the morning while you are still lying in bed or before you doze off at night. Try to focus on your breath while sitting in the doctor’s office, or close your eyes and listen to the sounds around you somewhere in nature.
Some of my favorite meditations include breathwork such as “box breathing,” “4, 7, 8 breathing,” the “Wim Hoff Method,” or simply putting on a meditation playlist and practicing being still. If you are a “doer” like me, you may even find that you experience a meditative, mindful state while practicing yoga! Even doing the dishes can be meditative if we focus on the task at hand with intention. If you are in need of some meditation tips, do not hesitate to reach out to the alumni team! ttc_alumni@uphealthinc.
Disclaimer. Please always check with your healthcare provider before practicing any breathwork if you have any medical conditions.
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