Welcome to evening meditation for recovery.
Find a comfortable way to be.
If you are sitting,
Place your hands in your lap.
Sit up as straight as you comfortably can.
You can lie down during this meditation.
If you are lying down,
Place your arms and hands on the floor beside your body.
Keep your legs uncrossed.
Gently close your eyes.
If you are not comfortable closing your eyes,
Gaze gently in front of you.
Focus your attention around your head and neck.
Release any tension around your eyes and soften your jaw.
Drop your shoulders and release any tension in your upper back.
Settle into the present moment in the space you are in.
Listen to the sounds around you,
Some louder,
Some softer.
Feel the air against your skin.
Notice any smells or taste sensations.
Let's pause for a moment and pay attention to the present moment with all our senses.
Use this time to investigate what the present moment feels like.
Using all of your senses.
Now allow all of these different sensations to drop into the background as you focus on your breath.
Pay attention to the spot on your body where you feel your breath most easily.
This might be the end of your nose,
Your belly,
Or your chest.
Find that spot where you feel the air leaving and entering your body and focus on it.
For the next few minutes,
Focus your attention on your breath at this spot.
If you find it helpful,
You can count your breaths.
Count up to five and then start over again.
Now,
Let's pause for a moment and pay attention to the spot on your body where you feel your breath most easily.
Feel the air against your skin.
Notice any smells or taste sensations.
Let's pause for a moment and pay attention to the spot on your body where you feel your breath most easily.
For the next few minutes,
Focus your attention on your breath at this spot.
If you find yourself distracted by thoughts or other sensations,
Just gently return your focus to your breath.
All right.
Let's do this again.
All right.
Now let's pause for a moment and take notice of the spot on your body where you feel your breath most easily.
If you find it helpful,
You can count up to five and then start over again.
Feel the air against your skin.
Notice any smells or taste sensations.
Let's pause for a moment and pay attention to the spot on your body where you feel your breath most easily.
For the next few minutes,
Focus your attention on your breath at this spot.
You You may have experienced some cravings today Cravings rise and pass like all other thoughts.
You don't have to act on them and they eventually pass Don't judge yourself for having cravings.
They are a common experience in early recovery Be kind to yourself Place your hands on your heart Feel the pulse of your heart and the rising and falling of your chest with each breath Breathe into your heart center your desire to be safe and well Gently offer yourself the following phrases May I be safe?
May I be happy?
May I be peaceful and well?
If those phrases don't work for you come up with your own Gently offer yourself kind phrases repeat them to yourself like a mantra You You May I be happy may I be peaceful and well You You This practice of offering kind phrases is what is called a heart practice By doing this practice we seek to unlock our hearts potential for things like loving kindness or compassion By choosing the path of recovery By choosing to refrain from harmful behaviors You are also practicing loving kindness and compassion toward yourself and others When you are ready open your eyes and return to the space you're in Thank you for joining me and thank yourself for taking the time to be here Enjoy the rest of your evening If you found this meditation helpful,
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