5 Mindfulness Practices to Support Moderation in Recovery

Mindfulness is a proven tool for addiction recovery, offering a way to manage cravings, reduce stress, and build resilience. For those following a moderation-based approach like Mainely Sober, mindfulness becomes even more essential—it fosters the self-awareness needed to make intentional choices.

Here are five expert-recommended mindfulness practices to help you navigate recovery with balance and clarity.

1. Urge Surfing:

   Dr. Alan Marlatt, a pioneer in addiction research, developed this technique to help people ride out cravings. When you feel a craving, visualize it as a wave rising and falling. Instead of reacting, observe the urge until it passes, often within minutes.

2. Body Scanning for Stress Relief:

   A 2018 study in Substance Abuse found that body scanning—a technique where you slowly focus on sensations in different parts of your body—reduced stress in individuals recovering from addiction. This is particularly helpful when managing triggers.

3. Mindful Cannabis Use (If Applicable):

   For those incorporating cannabis into their recovery, mindfulness can prevent overuse. Take note of your intention before using, and reflect afterward on whether it served its purpose (e.g., anxiety relief or improved sleep).

4. Meditative Journaling:

   Spend 10 minutes daily reflecting on your goals and triggers. Research from the Journal of Contextual Behavioral Science suggests that journaling combined with mindfulness can improve emotional regulation and decrease relapse rates.

5. Gratitude as a Mindfulness Practice:

   Writing down three things you’re grateful for each day can shift your focus from cravings to positivity, boosting resilience.

   
   

Recovery isn’t just about what you avoid—it’s about what you build. Mindfulness equips you with the tools to live intentionally, helping you create a recovery that feels sustainable and empowering.