Meditation for Substance Use Disorder
Can Addicts and Alcoholics Benefit from Meditating?
Disclaimer: I am not a meditation expert; I only want to share what I know and understand about meditation and the benefits it has had for me. This is preliminary information. I encourage you to experiment and find what type of meditation works best for you.
I was 14 years old when I was first exposed to meditation. It was at a swim meet, and I saw one of the other swimmers, off in another section of the auditorium, sitting cross-legged with her hands on her knees and her eyes closed. I wondered why she was sitting alone, away from the rest of the team. She wasn’t asleep because she was sitting so erectly. So, being a nosey teenager, a friend and I were determined to figure out what she was doing and promptly interrupted her reverie. She kindly shared that she was “meditating… trying to relax, ease her anxiousness.” This answer satisfied me because we were at a swim meet after all, and I presumed that this was a tool she used to aid her in her performance.
That was in 1975, and I didn’t give it too much thought until I attended college and learned that my college’s rival swim team was including some “wild and novel ideas” as part of their training program. This included meditation, paying close attention to diet and nutrition, sports psychology, and using mental imagery. (Incidentally, what they were doing must have been working because they routinely beat us.)
Unbeknownst to me, Transcendental meditation was becoming popular in the 1960s and 1970s. It is supposed that a Time Magazine article in 1975, where meditation was referred to as a “drugless high,” combined with popularity amongst celebrities such as the Beatles, transported the concepts and proposed benefits of meditation into the awareness of ordinary Americans.
Meditation is not a new habit or tool. The earliest written records date back to 1500 BCE in India when it was part of a Hindu tradition called Vedantism. Buddhism, Taoism, and Confucianism all include meditation in their practices. Catholic monks, such as St. John of the Cross (1542-1591 CE) and Saint Ignacious of Loyola (1491-1556 CE), began to teach meditation and contemplative prayer. Since then, many other religions have included meditation in one form or another.
Over time, researchers and scientists have sought to prove or disprove the benefits of meditation. Now, science has proven that the practice of meditation has positive impacts on many aspects of our physical and mental health. Research has shown that meditation aids in reducing stress levels, increasing energy, decreasing anxiety and depression, and reducing both physical and psychological pain, as well as improving learning, memory, and self-awareness. Studies show that practicing meditation increases gray matter in the parts of the brain associated with self-awareness, compassion, and introspection, which may, in turn, help decrease feelings of loneliness and isolation and lengthen one’s attention span.
Can meditation help with addiction?
This topic is controversial, but it is safe to say that improved self-awareness and ability to manage stress and uncomfortable feelings will undoubtedly have a positive impact on anyone struggling with substance use disorder.
Both SAMHSA (Substance Abuse and Mental Health Services Administration) and NIH (National Institute of Health) have published reports supporting the use of meditation as a part of a holistic and comprehensive recovery plan. It is thought that it may be particularly helpful with coping with triggers and preventing relapse.
However, addiction is also a disease of the brain, and many of us struggle with shortened attention spans and poor impulse control as a by-product of the damaging effects of substance abuse. This may mean that those of us who suffer from Substance Use Disorder (S.U.D.) may have more difficulties than others practicing mindfulness, trying to calm our run-away thoughts, and staying focused on our breathing.
I was reintroduced to meditation while I was in treatment for my alcoholism. At first, I resisted the idea of joining the optional meditation daily sessions. I did not want to wake up 30 minutes early to go to one of the counselors’ rooms. However, I relented when I realized that my time in treatment was coming to an end, and I was still struggling with anxiety and insomnia.
At that time, the counselor would play a guided meditation from YouTube. These varied daily, but essentially, we sat comfortably and followed the speaker's instructions on the recording. We paid attention to our breathing and tried to keep our thoughts to a minimum. Most segments offered some soothing music or sounds of nature. Some provided a lot of guided imagery. For example, they provided a story or journey to follow, like walking down a set of steps into a garden and meeting your inner child. Others offered simple instructions on breathing while playing soothing sounds of nature, the beach, or relaxing music.
Occasionally, I still use this type of guided meditation, particularly if I am struggling with anxiety or fear. As a side note, there are many different types of guided meditations that address issues ranging from overcoming fears to managing stress, encouraging physical and emotional healing, managing pain, etc.
Meditation is simple but takes practice and repetition to master. It does not require any funny beliefs, sitting in an uncomfortable position, joining a group, paying any fees, or believing in anything in particular. It is not non-religious. There are no necessary or advanced skills required.
How to Get Started, one format to try…
Be Patient and compassionate with yourself.
Set a small goal of meditating for 5 to 10 minutes. Use a timer for the first few times.
Close your eyes and begin to focus on your breath.
Pay attention to each breath as you inhale and exhale.
Allow your abdomen to rise and fall as you inhale and exhale.
When you find that you have thoughts or sounds that interrupt your thinking process, know that you don’t have to stop the thoughts entirely.
When this happens, simply label the thought and then refocus on your breathing.
By labeling it, you become aware of it and acknowledge it… so that it does not go into deeper introspection on the topic.
For example, suppose you hear the sound of a car. “Labeling” would mean that you would acknowledge, “This is the sound of a car.” I am listening to a car,” and then return your attention to your breath.
Allowing your thoughts to run free might look something like this;
I hear a car.
This reminds me I need to pick up my kids from school.
The car needs gas.
Should I get gas before or after I pick up the kids?
If I wait until after school, the kids will want a snack from the gas station.
I always cave into the kids,
I am an indulgent parent...
etc.
Label these thoughts instead, and tell yourself, “I hear a car. I am listening to the sound of a car. Listening.”
You observe it, label it, focus on breathing, and bring attention back to the rise and fall of the abdomen.
When a thought arises about something that happened in the past, you take a similar approach.
Label and be aware of it, “This is a memory, a memory.” You observe it, label it, focus on breathing, and bring attention back to the rise and fall of the abdomen.
When you experience a physical sensation or discomfort (like your foot falling asleep or an itch that needs to be scratched), ideally, label the sensation and then let the feeling pass. But, if necessary, you can move or scratch with intention.
You decide to move it, but you label the movement as “purposeful, with intention, intention, scratch, scratch. Always return to your breath and the rise and fall of your abdomen.
With this type of meditation, the goal is to allow the mind to rest. It’s not about erasing those thoughts; it is more about separating ourselves from the thoughts, sensations, and judgments that we let enter our thinking. We want to learn to observe them without judgment. By doing this, you will help break the pattern of ruminating over the past or fearing the future. Instead, your focus will be on the present, being mindful/aware of your present thoughts, feelings, and experiences.
You can meditate anywhere or incorporate it into your life in many different ways. Studies demonstrate that the quality of your meditation is more important than the quantity of your meditation. So, just taking 5-10 minutes out of your daily schedule can be beneficial to you. I choose to think of meditation as an exercise for my brain, clearing out the cobwebs and making space for new growth. Remember, the essential steps are;
sitting or lying comfortably,
eyes closed, and
focusing on your breath.
When thoughts interfere with your quiet time, you refocus on your breathing. You do this repeatedly until your mind becomes still. Again as individuals suffering from a S.U.D we may struggle with sitting still and staying focused, but with time, patience, and repetition, it is a skill we can master.
Please share this with anyone you feel it can help, and take a few minutes to check out some of the other blog entries.
For more information on additional resources that can support your recovery, check out one of these articles.
Resources;
https://store.smahsa,gov/sites/default/files/sma15-4921.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4895748/#:~:text=The%20practice%20of%20meditation%20originated,ancient%20Vedic%20times%20of%20india
https://www.nccih.nih.gov/health/meditation-and-mindfulness-what-you-need-to-know