Yesterday has passed, tomorrow has not arrived, we are living in today in the present moment. Practicing mindfulness helps you live in the present rather than dwelling on the past or stressing about the future. Focusing on the here and now is an important part of your daily journey toward a full recovery. Keep the following techniques in mind, so you can make them a regular part of your sober lifestyle. https://www.my12stepstore.com/product2994.html
This technique is often done using raisins due to their more unusual taste and texture, but you can use another type of food that you prefer. Fruits, vegetables, whole grains, seeds, nuts, and the technique can be applied to a cheeseburger and fries The important part of this technique is that you focus on all of your senses while you eat your chosen food. While you’re eating, you should concentrate on the way your food looks, smells, feels and tastes. while calmly acknowledging and accepting your feelings, thoughts, and bodily sensations. Focusing on these aspects of eating helps keep your mind on the task you’re doing, so that it won’t wander away from the present. While this is a good technique to start with, you can use it on a regular basis each time you have something to eat for a meal or snack. You want to start with small portions, take small bites, chew slowly and thoroughly and pause periodically appreciating your food and even silently expressing gratitude for the delicious food. https://www.my12stepstore.com/product2591.html
This technique is one that you can practice in any location and at any time. The only thing you need to do for this technique is sit down or stand while you focus on your breathing. This simple mindful breathing exercise that will help you develop a sense of calm and focus. When you’re sitting or standing comfortably, be aware of your posture, and straighten your spine so that you feel alert and relaxed, but not rigid take a deep breath and let it out slowly. You should breathe in and out for a total of about 5 or 6 seconds. If possible, inhale through your nose and exhale through your mouth while doing this technique. While you’re breathing, don’t focus on any particular thoughts that come into your mind. Let them drift by while you concentrate on your breathing. Mindful breathing can be done while sitting in traffic, waiting in line, or during your exercise routine. https://www.my12stepstore.com/Mindfulness-and-the-12-Steps.html
Mindful Body Scan
Doing a body scan is an effective way to meditate and direct your mind toward your body and away from worries or other negative thoughts. the aim is to be aware of the different regions of your body, and allow yourself to experience how each part feels, without trying to change anything. Just being with what is there.To do this technique, lie down on your back with your feel a little apart and your palms up. You can sit in a chair to do this if it’s more comfortable for you. While you’re lying down, on a mat, sitting in a chair, or your bed. You can begin by focusing your attention at the top of your head and then move down the body, or vice versa. It’s good to start with a guided practice to get a sense of how to move your attention up or down the body. stay still and focus on each part of your body to see what you’re currently physically feeling. Focus only on physical sensations while doing this technique. try not to fall asleep during this body-scan practice, but if you do that’s okay. When you realize you’ve been nodding off, take a deep breath to help you reawaken and perhaps re-position your body. When you’re ready, return your attention to the part of the body you last remember focusing on. https://www.my12stepstore.com/product2941.html
If you need more ideas for mindfulness techniques to use as part of your recovery, please visit My 12 Step Store today.