When beginning the recovery process things can become very hectic, frustrating, and painful. There comes a point in everyone that their mind and body needs to be re-energized. Prior to the thought that you need to get help for your addiction or mental health, we tend to rely on other things and substances to “calm down.”
The times and use of drugs and alcohol make our body and brain forget how to relax on its own. The anxiety levels you experience during the time without the substances, can get extremely tense, but thankfully there are methods and techniques that can get you through these times.
There are lots of different things you can do to relax without taking anything. The following meditation technique has the ability to improve, mental health, focus, and calm down, The calming effects of this meditation can be felt immediately and the beauty of it is that you can’t overdose on meditation.
- Start by finding a comfortable chair or place to sit.
- Keeping your eyes open, start taking some deep breaths. Make them loud enough so that if someone was sitting next to you, it would be awkward.
- After about 5 or 6 deep breaths, close your eyes on an exhale. Bring your attention to the feeling of the weight of your body and the warmth between you and the place you are sitting. While doing this, listen to the sounds in the room and become aware of your surroundings.
- After a couple of minutes of becoming aware of your surroundings, bring your attention to the rising and falling of your stomach or chest as you breathe. In…Out…In…Out
- Next bring your attention to your feet, let your attention be gentle yet focused. Next, move your attention to your belly button. After a few more seconds, bring your attention to your sternum. Again a few seconds later, bring your attention to your chest. Following that same pattern, move to your throat, then your eyebrows, and then focus your attention about 6 inches on your head.
- Next work your way down through those body parts and then back up while letting your focus on each body part last about as long as it takes for you to inhale and then exhale. Move up and down through these body parts about 5 times. Before releasing your focus all together and focusing on nothing for about 30 seconds.
- Bring your attention back to the noises in the room and then slowly open your eyes a few seconds later.
If you find yourself unhappy more often than not, you may find these 13 tips from mental health experts helpful.
- Happiness doesn’t mean being problem-free
- Don’t lean on the word “should”
- Negative thoughts aren’t true. They’re just thoughts
- Think about one positive thing about your life every day
- Anyone can benefit from therapy
- Don’t think about your work responsibilities at home
- Stop checking your phone all day. Set aside some dedicated time instead.
- Prioritize your friendships
- Plan short-term and long-term goals
- Treat yourself with compassion
- Take care of your physical health
- Take a moment each day to remind yourself everything will be okay
- Put in the effort to take acre of your mental health in the same way you take care of your physical health
For more relaxing techniques to improve mental health visit Sober Nation HERE