A guided meditation to help you through your alcohol craving.
Find a safe space to sit comfortably either on a chair or cross legged on the floor or on your bed.
Sit up straight,
Align your head with your heart.
Close your eyes and take a deep breath in.
Relaxing the shoulders down and back.
Place your hands on your lap or on your knees in a position that feels comfortable for you.
Notice the craving.
Breathe deeply into it.
Hold and release.
Take another deep breath in.
Hold and release with purpose.
Again deep breath in.
Hold and release.
Focus on the sensation of the craving.
Where is it in your body?
What physical feelings are you experiencing?
How big is it?
What shape is it?
What colour is it?
What does it look like?
What does it feel like?
Take a deep breath in to the count of 4,
Breathing directly into the craving.
Hold to the count of 4 and breathe out to the count of 4.
Again,
Breathe deeply into the sensation for the count of 4.
Hold for 4,
Feeling the sensation,
Accept it,
Acknowledge it and breathe out to the count of 4,
Slowly releasing any tension or stress.
One more time,
Breathe in,
Hold and release all to the count of 4.
As you breathe out,
Notice the craving getting smaller,
Less intense.
As you continue to breathe this way,
Feel the sensation gently leaving you.
The feeling gets less painful,
Less sore.
The feeling gets duller,
Smaller and gently dissipates with every out breath.
Keep breathing slowly and deeply,
Allowing your body to soften and relax.
Feel yourself lighter,
Easier,
Stronger.
You are in control.
The craving is going.
It cannot hurt you.
You are safe.
You are supported.
You can choose.
You are free.
Place your hands onto your body where the craving might still be lingering and think of an image that makes you feel good.
This can be anything,
A memory,
A picture,
A feeling,
A colour.
Try not to force it and just take whatever comes naturally to you.
Breathe into this image.
How does it make you feel?
Connect with the positive emotions that this image brings you.
The craving is leaving you.
It is no longer there.
In its place is the beautiful sensation that you feel when you see this picture in your mind.
Focus on this image now,
Breathing directly into your heart.
Keep breathing slowly and deeply,
Allowing these beautiful feelings to wash over you and fill your heart.
The craving is gone now.
It no longer bothers you.
You are free.
Breathe in,
Breathe out.
Gently bring your focus back to your body.
Wiggle your fingers,
Wiggle your toes,
Rub your hands together and place them on your heart.
You are free.
When you are ready,
Open your eyes to the world and take this image,
This beautiful vision with you as you go about your day.
Use this meditation whenever you need to,
For as long as you need to,
As many times as you need to.
This too shall pass.
Breathe in,
Breathe out.
You are free.
