Mindfulness Series - Part 1 of 4
Part 1: What Is Mindfulness in Recovery ← you’re here
Part 2: Mindfulness and the Brain
Part 3: Observing Thoughts and Urges
Part 4: Making Mindfulness a Daily Practice
You Don’t Have to Be a Monk to Do This
When people hear “mindfulness,” they sometimes picture monks in robes, incense burning, or meditation cushions.
That’s not what we’re talking about here.
We’re talking about practical mindfulness, the kind you can use in the middle of a busy day, in the car before work, or while washing dishes.
It’s a skill for real life. Especially if you’re in recovery, managing cravings, or just trying to stay steady when life feels overwhelming.
If you’ve ever felt your brain racing in ten directions at once, or you’ve reacted before you even realized what was happening, mindfulness is the antidote.
It’s not about “emptying your mind” or becoming some kind of Zen master. It’s about being present on purpose, without judgment. And in that presence, you find breathing room you didn’t know you were missing.
What Mindfulness Really Means
Let’s keep it simple: mindfulness is paying attention to the present moment, on purpose, without judgment.
That means noticing what’s happening right now, your body, your thoughts, your surroundings, and letting it be what it is before you rush to fix it or run from it.
You might notice:
- Your breath slowing down
- Your shoulders tightening
- A craving bubbling up
- Your thoughts racing about tomorrow
Whatever’s happening, you don’t shove it away, and you don’t dive straight in. You just notice, like watching clouds pass across the sky.
Why Mindfulness Matters in Recovery
Recovery isn’t just about not drinking. That’s the starting line.
The real work is finding new ways to handle:
- Cravings
- Stress
- Boredom
- Emotional discomfort
- Shame
- Overwhelm
Mindfulness doesn’t erase those things. What it gives you is a pause button.
And that pause? That’s where the power lives.
It’s the space between “I feel a craving” and “I acted on it.”
It’s what helps you catch stress before you snap.
It’s what shows you your thoughts aren’t always facts, and your feelings don’t have to run the show.
Mindfulness and Cravings
Picture this:
Rough day. Someone says something triggering. Anxiety spikes. The thought hits: I need a drink.
Old pattern:
- Craving shows up
- You push it away
- It gets louder
- You give in, or grit your teeth and suffer until it passes
Mindfulness-based pattern:
- Craving shows up
- You notice it’s there
- You feel what’s happening in your body: tight chest, restlessness, clenched jaw
- You observe your thoughts: “I need a drink”… “This won’t go away”
- You stay present without acting on it
- The craving rises, peaks, and passes
This is the heart of a practice called urge surfing. Instead of fighting the wave, you ride it. And every wave eventually rolls back out. (We’ll go deeper into how to do this in Part 3 of the series.)
Mindfulness Isn’t About Being Perfect
Let’s be honest: being mindful doesn’t mean being calm all the time.
It doesn’t mean you never get triggered. It means you notice what’s happening before it sweeps you away.
And the more you practice, the quicker you catch yourself. You spot patterns earlier. You build emotional strength like training a muscle.
What Science Says About Mindfulness in Recovery
This isn’t just “feel-good” talk. Research shows mindfulness can:
- Reduce alcohol cravings
- Improve emotional regulation
- Lower anxiety and depression
- Activate the parasympathetic nervous system (your body’s calm mode)
- Strengthen the prefrontal cortex (self-control, decision-making)
- Calm the amygdala (stress and fear center)
One University of Washington study found people using MBRP had much lower relapse rates than traditional approaches. Other research confirms: regular mindfulness supports long-term sobriety, lowers stress, and boosts well-being.
The Big Shift: Thoughts Aren’t Facts
One of the most freeing lessons mindfulness gives us is this: just because you think something doesn’t make it true.
We’ve all had thoughts like:
- “I can’t do this.”
- “I’m too stressed; I need a drink.”
- “This feeling will never end.”
Mindfulness helps us notice those thoughts without buying into them. They’re just mental events passing by, not permanent truths. (In Part 3, we’ll look at practical ways to see this in action.)
How to Practice Mindfulness (Even If You’re Busy)
You don’t need an hour in silence or a perfect setup. You don’t even have to sit still.
Try these:
- Mindful Breathing
Sit quietly for 2–5 minutes. Notice your breath. Inhale slowly, exhale gently. When your mind wanders (it will), bring it back. - Body Scan
Move your attention through your body, from feet to head. Notice sensations without trying to change them. - Mindful Walking
Take a slow walk. Feel each step. Notice how your body moves. - Mindful Eating
Eat without distractions. Pay attention to smell, taste, and texture.
Even two minutes counts.
What If Calm Doesn’t Come Right Away?
That’s normal.
Mindfulness is a practice, not an instant switch. Some days your mind will wander nonstop. That’s actually the work.
Every time you notice and bring it back, you’ve just done a rep at the mental gym. Those reps build strength.
Why Practice on Calm Days Too
Mindfulness isn’t just for crisis moments.
Practicing on calm days means you’re:
- Building strength before you need it
- Creating space between you and your reactions
- Training your system to stay calmer longer
- Making mindfulness a habit, not a panic button
The real benefits come from consistency, not heroic effort in emergencies.
Your Recovery Companion
You don’t have to overhaul your life to practice mindfulness.
All it takes is a few moments of awareness each day.
It’s not about perfect peace. It’s about noticing what’s happening, catching patterns, and giving yourself choices you didn’t think you had.
Whether you’re new to recovery or years in, mindfulness can meet you where you are. No pressure. No special gear. Just one breath at a time.
— Brent
Next up: Mindfulness and the Brain