Lektion 1
Finding Peace In Chaos
When life feels chaotic and unmanageable, we can learn to anchor ourselves in the present moment. This step invites us to shift our attention inward and start to let go of control. This meditation will guide you through grounding techniques and mindful breathing to help release control and cultivate inner peace. By engaging the senses and connecting with the breath, you’ll discover a safe and supportive space within, where you’ll find a source of strength.
Lektion 2
Hope & Mindful Non-Doing
Step 2 invites us to experience being held and supported—not through effort, but through letting go. In this meditation, we practice mindfulness of breath and sound, tuning into life as it moves and unfolds without our control. By entering the world of direct sensation—feeling the presence of larger forces like gravity, air, and sunlight—we begin to sense how life itself supports and guides us. Trusting this support, even for a few moments, opens the door to hope.
Lektion 3
Faith: Finding Your Way
Meditation for Step 3 invites us to ease into surrender, allowing thoughts, emotions, and worries to flow like water. Just like a river that finds its way to the Ocean around obstacles, we too can soften into the natural movement of life. By loosening our grip—on outcomes, on control, on the need to have it all figured out—we relax into the experience of being cradled in care and trust.
Through awareness of the breath and guided visualization, we release fear, cultivate the courage to let go, and open ourselves to the guidance of something greater than ourselves.
"I want to be like water.
I want to slip through cracks, but hold up a ship."
-Michelle Williams, writer
Lektion 4
Courage & Clarity Through Noting
Step 4 is an invitation to look within—to see ourselves with honesty, without judgment, and with a willingness to grow. To support this process, we’ll practice labeling (noting)—a mindfulness technique for self-inquiry. Think of this as clearing the lens through which you see yourself. By labeling thoughts and feelings as they arise—and pass—we learn to detach and witness them without getting stuck in old stories or judgments. We develop the ability to sit with our emotions rather than being overwhelmed by them.
The "I am the sky" method woven into this practice is inspired by Mindful Leadership coach KC Carter. It offers a powerful visualization of detachment, reminding us that we are not our thoughts and emotions—we can observe them, like passing weather, without being defined by them.
This meditation helps us cultivate self-awareness, self-acceptance, and the courage to take an honest inventory of our lives.
"Weather moving through me
Does not define who I am
Or who I will be."
— Yung Pueblo
Lektion 5
Heart Power As Bridge To Higher Power
This session focuses on building a bridge between the internal and external — between the truth we uncovered in our Step Four inventory and the act of sharing it in Step Five. It supports self-acceptance, authenticity, and the courage to share our truth as an act of self-love.
You’ll learn and practice a new tool for recovery and connection: Heart Coherence Meditation, inspired by the HeartMath Institute’s research. We will begin with heart-focused breathing, gently guiding you into a heart-centered state and tuning into your Heart Power to help you feel fully supported and safe working Step Five.
I specially chose this meditation as a powerful heart-opener for Step Five, which invites us to share our truth with another human being. Think of it as a healing connection between body, heart, and mind — helping us drop out of the head and into love. As the heart opens, trusting ourselves and feeling aligned with our Higher Power becomes our new nature.
Lektion 6
Readiness For Change – Somatic Release Through The Body
Step 6 invites us to prepare for transformation—not by forcing change, but by becoming entirely ready for it. This session uses Somatic Body Scan Meditation to help us develop awareness of where we hold tension, old patterns, and survival responses in the body. Inspired by the wisdom of The Body Keeps the Score, this practice offers a healing somatic experience, reminding us that our old conditioning is not who we are, but a set of behaviors we once used to survive.
By gently scanning and noticing sensations, we learn to both surrender and take responsibility—honoring our journey while opening to the unknown. This process allows us to let go of self-judgment, release old energy, and create space for healing and transformation.
“Physical self-awareness is the first step in releasing the tyranny of the past.”
— Bessel A. van Der Kolk, The Body Keeps the Score
Lektion 7
Creating A Safe Space Within & Letting Go
Step 7 invites us into one of the most profound practices in recovery—the art of letting go. True change does not come from willpower alone but from surrendering to something greater than ourselves.
Today, we’ll practice Loving-Kindness Meditation (Metta), an ancient practice for the kind that cultivates compassion, self-acceptance, and trust in the process of change. Through mindfulness of the breath and body, healing affirmations and poetry, this meditation will guide you to a safe space within —a space where you can truly let go and open to transformation.
"Letting go doesn't mean forgetting,
it just means we stop carrying
the energy of the past into the present."
–Yung Pueblo
Lektion 8
Deep Heart Work – How To Make Amends With Compassion
In the previous session, we practiced Loving-Kindness Meditation (Metta) to cultivate compassion for ourselves. Today, we extend that same kindness to the people on our Amends list. Research shows that even a few minutes of Metta practice can reduce negative thoughts, increase compassion, and bring a greater sense of well-being.
By opening our hearts and releasing resentment, we prepare ourselves for the deeper healing that making amends can bring.
Lektion 9
Forgiveness Meditation & Loving Kindness
Today’s practice is a Forgiveness Meditation drawing inspiration from Jack Kornfield, Lao Tzu, and S.N. Goenka. This session will guide us through:
-Offering forgiveness to ourselves and releasing shame and guilt
-Seeking forgiveness from those we have harmed
-Extending forgiveness to those who have hurt us
-Letting go of expectations and surrendering the outcome to our Higher Power
"Forgiveness does not justify harmful actions.
It is for our healing—to free ourselves from the past."
–Jack Kornfield
Lektion 10
The Power Of Pause – Your Daily Anchor
Step 10 invites us to pause, reflect, and realign—a simple yet powerful daily practice of awareness and self-care. Today, we introduce the 5-Minute Peaceful Pause, a mindful check-in designed to support this step.
Like a muscle we strengthen over time, this practice roots us in the present moment, reinforcing a recovery mindset. It serves as a daily anchor, supporting us in:
-Reparenting ourselves with patience and care
-Detaching from passing thoughts and emotions
-Cultivating a healthy, compassionate relationship with ourselves and others
-Integrating emotional regulation tools for nervous system balance in daily life
Inspired by the teachings of Bob Stahl and Jon Kabat-Zinn, this practice encourages us to check in with our thoughts, emotions, and body—strengthening our ability to respond rather than react and experience greater peace in the present.
Lektion 11
From Fear To Love – Doorway To Spiritual Awareness
Step 11 invites us to deepen our connection with power beyond by creating space for stillness, presence, and deep listening.
Today’s practice incorporates heart-focused breathing, deep relaxation, and powerful affirmations for recovery and connection—words of support created by the fellowship.
Inspired by the teachings of Ram Dass, Richard Rohr, and Yogananda, this session helps us:
-Quiet the mind to listen rather than seek control
-Open the heart with affirmations that shift fear to trust
-Attune the "inner radio" to ask and receive guidance
-Strengthen loving awareness to experience connection beyond the mind
Lektion 12
Coming Home To Yourself & Infinite Possibilities
Step 12 is an invitation to step into a new way of being—arriving home to ourselves and embracing the freedom that comes with recovery.
Welcome to the final session of this course! Today, we take a moment to look back, celebrate our progress, and honor the transformation that has unfolded. Like a butterfly emerging from its cocoon, we reflect on how we’ve changed and how recovery continues to shape us.
In today’s meditation, we bring together the practices we’ve explored—awareness of the body and breath, heart-centered presence, transformational poetry, gratitude, and visualization—to help us step fully into this new chapter.
Recovery is an ongoing journey, and we are its living message. As you move forward beyond this course, may you continue to grow, share, and awaken to the life that’s waiting for you.
Inspired by:
My recovery community
Sharon Salzberg
Bob Stahl
Claude Monet,
East Forest,
Yung Pueblo,
Laozi
(and all of you walking the same path)
Thank you for taking this course. I hope you found it helpful, please share your experience by leaving a comment, a review, or sharing with others who may benefit from it. Sending love!
