Learn Powerful Meditation Techniques - Unique Guided Meditation For Alcoholism Recovery

Starting point is 00:00:00 We appreciate your interest in today's meditation life skills podcast. We sincerely grateful for your support. You've taken a big step forward in the process of changing your relationship with alcohol, and I think you'll very much enjoy the sessions that will follow. Each recording has roughly a two-minute intro, a 10-minute silent meditation, and three minutes of instruction to close. There will be a bell to bring you out of the silent meditation and another one to end the session.

Starting point is 00:00:30 My name is Rory and I'll be your guide. Get comfortable and close your eyes if they're not already. If you have a busy mind that's hard to quieten down, don't worry, you aren't alone. Studies show we each have thousands of thoughts a day and many of the same kinds of thoughts we have every day. Meditation will let you take a break from your thoughts and visit the deepest, stillest parts of your mind where you can unwind and unstress. your mind naturally wants to find rest but gets carried away by thoughts to allow your mind to settle we will give it a meditation word or mantra to silently repeat instead of thinking your regular thoughts

Starting point is 00:01:11 this will allow it to gradually fall silent you can do this anywhere you can sit and close your eyes you don't need total silence the bus or train are perfectly fine sit upright but make sure your back is supported Keep your head and neck upright and free rather than resting on anything. It's best not to lie down as you don't want to encourage sleep, although it's fine if you do sleep. Feel free to fidget and move if you get uncomfortable.

Starting point is 00:01:41 In this technique, you will use a meditation word or mantra repeated silently in the mind. I'll give you the mantra in a few moments. It's been designed to occupy your thoughts and gently guide your mind towards stillness. Think it in an easy and laid-back way, not trying too hard or taking it too seriously. Don't worry when you find yourself lost in thought. Just start thinking the mantra again when you remember to. The mantra is designed to be forgotten, so don't worry when you do forget it.

Starting point is 00:02:13 That means it's working. Just start thinking it again gently. Let's begin. Take a deep breath in through your nose as far as you can, filling the lungs. hold for a moment and then sigh it all out for these sessions you will use the mantra a hum thinking it gently in your mind

Starting point is 00:02:36 not straining or concentrating be as laid back and nonchalant as you can as you take your first dip into the waters of meditation rather than seeing it as a frantic race to the other side of the pool think of it more as pushing off gently from the side and drifting out into the middle You want to use only enough energy to get you going, but not enough to cause a splash.

Starting point is 00:03:04 Once you've thought the mantra a few times, you will notice it takes on a life of its own and almost repeats itself. When you forget to think the mantra and find yourself thinking, just start rethinking it with as little fuss as you can. In your mind, with your eyes closed and sitting comfortably, begin thinking the mantra, a hum, a hum. Aham. I'll check in with you in a couple of minutes. Okay, stop thinking the mantra for a moment. You may have found yourself lost in thought a few times so far. That's good.

Starting point is 00:05:46 It's what the mind does naturally. When you realize you're lost in thought, bring yourself back to the mantra and as laid back away as you can. Now continue thinking the mantra, Aham, softly and easily. We'll go for about seven minutes and I'll let you know when the time is up. Okay, stop thinking the mantra but keep your eyes closed.

Starting point is 00:12:25 If you found yourself thinking, that's good. It's not about clearing your mind of thoughts, but instead learning to gently bring your mind back to the mantra whenever you remember to. This is the mental exercise of meditation. By directing your attention in as gentle way as possible, as if you are drifting across a swimming, pool, you will allow the mind and body to unwind and release stress. Your body will move from its habitual fight-or-flight stress response into the relaxation response.

Starting point is 00:13:02 This will bring a whole host of health benefits which will go into later. One of the reasons that many of us drink is to relax and escape stress. With meditation you will find that you'll have less stress in your system, and with less stress in your system, you'll have less need to drink and unwind at the end of each day. Research shows that alcohol makes you less capable of dealing with stress and anxiety. When you drink, all you're already doing is temporarily dulling your senses. Your problems will still be there the next day, but you'll be in a worse state to deal with them. And when your body is removing alcohol, which is toxic to your system, this creates

Starting point is 00:13:45 a whole new layer of stress. It also creates a addictive cravings for more alcohol to make the unpleasant feelings go away. Don't worry if you found today's session hard or found yourself thinking a lot. Thinking during meditation is good. It means you're releasing built-up stresses. Rather than continuously cramming more and more information into your mind, you have instead taken time out to guide your mind towards stillness. Congratulate yourself for that.

Starting point is 00:14:15 It's no small achievement in our busy modern lives. Enjoy the rest of your day.

Learn Powerful Meditation Techniques - Unique Guided Meditation For Alcoholism Recovery

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