Remember to breathe

“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgementally,” says Jon Kabat-Zinn, the Zen Buddhist student and Professor of Medicine Emeritus at the University of Massachusetts Medical School.

Kabat-Zinn took the wisdom he learned as a Zen Buddhist student and shaped it into a structured secular program that could be used to reduce stress and physical pain. That program is called Mindfulness Based Stress Reduction (MBSR), which has also led to another similar program for people with substance use problems, called Mindfulness Based Relapse Prevention (MBRP).

A recent pilot study of MBSR for moms of adolescents with Substance Use Disorders found that the mindfulness practice was helpful for reducing stress and increasing self compassion.

There are many exercises from MBSR and MBRP that can help you to develop to skill of non-judgmental self awareness. For your use at home, here are some recordings of a meditations from MBRP.

Breathing Meditation: This breathing meditation can help you bring your attention to your breath, inviting yourself to set aside worry thoughts, and focus on the present (read by Lara).

LovingKindness Meditation: This meditation can help to develop a compassionate and kind attitude towards yourself and those whom you love. You might try practicing offering messages of well-being to your loved one who is struggling with substances, knowing that you do not need to approve of their behaviors to do so. We all deserve peace, safety and love (read by the Addictive Behaviors Research Center staff, with a lovely English accent).

Noticing Thoughts Passing By: This meditation from MBRP helps you to begin to notice your thoughts as just words or images in your mind, that you may or may not choose to believe.