Welcome to the meditation for integrating new habits for sobriety.
My name is Alex,
And I'll be guiding you today on how to create and implement new habits that actually stick.
So welcome.
Welcome.
This time is for you,
For your healing,
For your commitment,
And for the small daily choices that you will build a new way of life.
So begin by settling in.
Allow your body to relax.
Whether you're sitting or lying down,
Gently close your eyes.
And take a deep breath in through your nose,
Hold for a moment,
And exhale slowly through your mouth.
And again,
Breathe in deeply,
Feeling your lungs expand.
And hold it.
And breathe out,
Letting go of any tension in your jaw,
Your shoulders,
And your stomach.
Let's do one more.
Breathe in,
Hold,
And breathe out fully.
Allow your breathing to return to a calm,
Natural rhythm.
You are safe,
You are supported,
And you are here.
Now,
Bring to mind a new habit that you've recently committed to.
It may be one that you've practiced already,
Or one that you're still learning to make space for.
And with that new habit in mind,
Visualize yourself doing it with ease.
See yourself completing it,
Not perfectly,
But consistently.
Picture the time of the day that you'll do it.
Picture where you'll be.
Picture how it will feel when it becomes second nature.
Take a few moments to see it happening.
Every habit has three parts.
A cue,
A routine,
And a reward.
Let's begin with the cue.
What's something in your day that could remind you to begin your new habit?
It could be something that you already do,
Like brushing your teeth,
Making coffee,
Finishing work.
Just pick one cue that makes sense for you.
Repeat it silently to yourself.
My new habit begins after the cue.
So,
My new habit begins after brushing my teeth.
My new habit begins after making coffee.
Whatever that is,
Say that multiple times,
Out loud,
And then internally.
I'll give you time.
The next part of a habit is the routine.
So,
Bring your attention to the routine,
Which is the action itself.
The simple behavior that you're creating.
See yourself doing it from start to finish.
Again,
Not perfectly,
But consistently.
So,
Breathe in.
And as you exhale,
Repeat the following.
I show up for myself,
Even in small ways.
I follow through.
So,
Breathe in.
And repeat,
I show up for myself,
Even in small ways.
I follow through.
One more.
Breathe in.
And out.
I show up for myself,
Even in small ways.
I follow through.
Do that a couple more times for yourself.
Lastly,
The reward.
Why does this habit matter to you?
What feeling does it give you?
Does it give you confidence,
Peace,
Energy,
Pride?
Whatever it is,
Let that reward fill your body now.
So much so that you feel the payoff in your heart and nervous system,
As if you just completed your habit today.
So,
Let that reward fill your body now.
Every time you repeat this habit,
You are changing your brain.
You are rewiring what it means to you.
You are replacing chaos with calm.
Shame with self-trust.
Fear with clarity.
Let's seal this in.
With each breath,
You're going to anchor in your new identity.
So,
Take in a deep breath and hear my voice.
I am someone who shows up.
I am someone who follows through.
I am someone who chooses alignment over addiction.
I am someone who can trust myself again.
Let these following affirmations sink in as you breathe.
Repeat slowly here.
I am consistent.
I am intentional.
I am capable.
I am creating the life I want,
Habit by habit.
How do you feel?
Do you feel strong?
Do you feel trustworthy,
Responsible?
You are the only one that can make this happen.
You got this.
You are doing the work.
You are becoming the version of yourself you always knew was in there.
And it all starts with the habits that you integrate.
One mindful moment at a time.
Gently bring your awareness back to your body.
Feel the surface beneath you.
Maybe wiggle your fingers and toes.
And when you're ready,
Open your eyes.
Take one final deep breath in.
And exhale any remaining doubt.
Just get it out.
You are here.
Now.
Namaste.
