How To Practice Mindfulness in Early Recovery

Mindfulness might seem like a buzzword, but it’s a practice that holds a special kind of magic for everyone and is particularly precious for those in recovery. It’s the quiet space we create for our minds when we’re barraged by urges to do things we might later regret – whether that’s devouring an entire tub of ice cream, impulsively splurging on a luxury shoe shopping spree, or navigating complex personal relationships and feeling like poop after sleeping five separate people in one week. 

Early recovery can be tough; there are so many moving parts to your recovery during those first five years; the world is new, you’re paying your bills on time, trying to eat at least two meals a day, and managing to pause between moments that used to send you to the bottle. You’re trying to still the anxiety in your head and quiet the voices. I know that can feel like an uphill battle. This is where mindfulness comes into play—this incredible gift we offer ourselves each time we practice. It’s about guiding you down a wide, well-lit path toward tranquility. If you trip and fall into old habits, no biggie; I’m right here with you, practicing, stumbling, and getting back up again. That’s what it’s all about. Mindfulness is a practice. It’s a lifestyle of remembering to remember to observe. Also known as Sati. 

When we commit to mindfulness, something amazing happens. Our minds begin to quieten, our bodies shift into ‘rest and digest’ mode, our thought patterns soften, and perhaps most surprisingly, the inflammation that’s been partying inside us starts to calm down; no more flaming dumpster fire! Think of these practices as your starting blocks. If you’re just beginning to walk the sober path, remember that quieting the mind can be a challenge, but it’s doable. Start with one minute, then two; before you know it, you’ll be up to 10 or 15 minutes.  

Be patient with yourself. I promise your brain, heart, and body will send you thank-you notes in no time. So, let’s dive into today’s practices that can help you shift away from those overwhelming urges and habits; Choose one of the following practices: 

1. Mindful Breathing:  

This is your anchor. Sit down, tune into your breath, and let it be your steadfast companion on this journey. Your eyes can be open or closed. Inhale slowly, feeling the air fill your lungs, and exhale with the same gentle deliberation. This is one practice that you can use at anytime. It’s the bread and butter of mindfulness practices—simple, effective, and always accessible. 

2. Sensory Awareness: 

Engage fully with your immediate experience, whatever it may be. It could be savoring your morning coffee, feeling the sun’s warmth on your face, or noticing the texture of the fabric in your hands. Immerse yourself in the sensory details, and watch the mind’s chatter quiet down. Let this practice transform ordinary activities into moments of deep connection. 

3. The Mindful Walk: 

Take a stroll, but this time, make it mindful. Pay attention to the rhythm of your steps, the sensation of the ground beneath you, and the sights and sounds that surround you. It’s like turning an ordinary walk into a dance with the present moment. 

4. Gratitude Journaling: 

Each evening, jot down three things you’re grateful for. They can be as monumental as a personal achievement or as simple as a stranger’s smile. This practice can shift your focus from cravings or stressors to the abundance in your life. It’s a powerful tool for focusing on what’s good and hopeful in your life. 

5. Body Scan Meditation: 

My fave! Lie down and mentally scan your body from head to toe. Notice any tension or discomfort without judgment, simply acknowledging and breathing into them. It’s a profound act of self-awareness and acceptance. This practice is like giving your body a “hello” and “goodbye” hug at the same time!  

Remember, perfection isn’t your goal; persistence is. Mindfulness is about showing up for yourself in each moment, wherever you are. It’s about fully inhabiting the present, whether you’ve been sober for a day or years, and valuing each step of your journey. Let’s practice together and watch as the quiet takes over, the calm sets in, and life changes, one mindful molecule moment at a time. 

SPIRITUAL GANGSTER: Welcome to the ‘Spiritual Gangster’ wing of The Sober Curator, a haven for those on a sober journey with a twist of spiritual sass. Here, we invite you to plunge headfirst into a world of meditation, astrology, and spiritual reflection – all while keeping your feet (and sobriety) firmly on the ground.

Each month, our very own Analisa Six, better known as the Lady of Leosure, graces us with ‘The Sobercast with Six.’ It’s like horoscopes, but with less hocus-pocus and more sober reality checks for the coming month. And let’s not forget Daniel G Garza, or as we affectionately call him, ‘The Card Divo.’ He delivers snappy, under-a-minute weekly sober tarot card readings that’ll have you saying, “Hit me with another round…of cards!” Teresa Bergen shows us how to get bendy with mindful yoga practices, and Samantha Bushika teaches us everything we need to know about chakras, crystals, and all things woo-woo.

The newest star of this spiritual show? That’s Derek Castleman, our resident ‘Sober Stoic.’ After finding enlightenment in the Serenity Prayer and its connection to the Steps, he realized stoicism wasn’t just about keeping a stiff upper lip – it was a roadmap for leading a fulfilling life, no matter the roll of the dice.

SOBERCAST WITH SIX  brings you astrology updates from our resident astrologer, tarot card reader, and Sober Curator Contributor Analisa Six.

THE CARD DIVO brings quick-hitting and intuitive horoscopes for sober people on the go. (Seriously, 1-minute once a week)

THE SOBER STOIC Sober Curator Contributor Derek Castleman is a writer, educator, scientist, data analyst, and philosopher. Struggling with drug addiction and alcoholism for over fifteen years while at the same time suffering from being bipolar, he was finally able to achieve recovery in 2018. From mental hospitals to rehab, county jail to sober living, 12 Step Programs would be his foundation, but he would eventually discover the path of Stoicism to be the key to his sobriety and sanity.

ALTAR & EGO explores topics surrounding recovery, spirituality, and mental health. We hope you will consider this section of our site as food for your sober soul. Brought to you by Sober Curator Contributor Staci DesRault

THE DAILY LLAMA brings you short, one-word weekday meditations for your complete wool-being! Brought to you by Sober Curator Contributor Staci DesRault

SPIRITUAL SUBSTANCE Lane Kennedy’s new column, coming monthly, will explore the intersections of mindfulness, science, and spirituality.

THE SOBERCAST WITH SIX: May 2024 Sober Horoscopes | The Sobercast with Six « The Sober Curator

A Disco Ball is Hundreds of Pieces of Broken Glass, Put Together to Make a Magical Ball of Light. You are NOT Broken, Friend. You are a DISCO BALL!

Resources Are Available

If you or someone you know is experiencing difficulties surrounding alcoholism, addiction, or mental illness, please reach out and ask for help. People everywhere can and want to help; you just have to know where to look. And continue to look until you find what works for you. Click here for a list of regional and national resources.

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