Before I started using meditation for addiction cravings, I had serious problems.
I felt depressed. I lost sleep. Addictions hit me hard. I’ve never done any serious drugs. But drinking, smoking, and binging on sugar? They were daily occurrences.
I managed to conquer my addictions and actually quit all addictions at once. Meditation was the answer. And I’d like to show you, too, how you can use meditations for cravings. Of course, for the best results, book an online meditation lesson with me.
Meditation For Addiction Cravings [Guided Script]
1: Sit with good posture somewhere peaceful and relaxing where you will not be distracted.
Place your feet shoulder-width apart on the floor. Make sure your ankles are directly above your knees. Sit with a straight but relaxed spine. Slightly lower your chin to lengthen your spine. Close your eyes.
2: Take ten mindful breaths through your nose. Relax
Focus on your breath. Notice how your breath moves smoothly through your nose, into your body, and then back out. Observe this breathing process and relax. Deep breathing in this way will reduce sympathetic nervous system activity and promote the activity of the parasympathetic nervous system to help you relax.
3: Let your cravings come and go as they will. Do not fight them
While you are meditating on the breath, you will experience cravings. Your mind will bring up images of the thing you crave. And you might notice physical sensations (for instance, if you have cigarette cravings you may imagine the taste of a cigarette, if you are using meditation for eating addiction you might notice a taste in your mouth, etc)
When these cravings arise, do not stop them. Let them happen. Observe them.
4: Mindfully observe the nature of your cravings
When you observe your craving, you will notice that it has certain properties. For instance, many cigarette addicts experience a taste of tobacco, combined with a mental image of themselves smoking, and they might imagine holding a cigarette in their hand. If you’re doing a meditation for eating addiction you might notice the texture or flavour of your favourite foods.
Observe the symptoms of your addiction when they occur. In other words, observe what happens in your mind and body.
Now imagine stepping back from that image. The mind is not in the image it is outside of it. This is vital because when your mind is lost in itself, you lose control. You need to see your craving for what it is. Therefore, observe the nature of your craving in the present moment. Step back and imagine that you are simply viewing your craving from the outside.
5: Label the nature of your cravings (e.g., say “Mental image”, “itchiness in fingers” etc.)
Label what you’re experiencing. For instance, if you’re experiencing mental images, say to yourself, “This is a mental image”. If you are experiencing a physical sensation, say, “This is a physical sensation”.
When you’re describing a craving you will probably use words like “Yearning”, “Desiring”, “Temptation”, or “Wanting”.
Describing triggers in this way trains the mind to observe cravings mindfully with non-judgment and non-attachment. In turn, this leads us to be less reactive and more able to control cravings and addictions.
6: Continue as above for twenty minutes
Research on meditation and addiction cravings
Research by Dr Katy Tapper [Senior Lecturer in the Department of Psychology at City, University of London] (source) shows that you can stop cravings with mindfulness and meditation.
Specifically, the study focused on the effects of meditation on addiction to eating.
It turns out that mindfulness strengthens the region of the brain related to short-term memory. And this happens to be the exact same part of the brain we use to reduce cravings.
Scientific evidence (Addition Science & Clinical Practice, 2018) suggests that when it comes to addictions, meditation techniques and Mindfulness-Based Interventions (MBIs) are one of the best cures.
Indeed, groups like Alcoholics Anonymous now advocate different types of meditation for substance abuse recovery
Yes, you can overcome your addiction with meditation. And I can help. Book an online meditation lesson with me today.