Welcome to morning meditation for recovery.
Find a comfortable way to be.
If you are sitting in a chair,
Place both feet on the floor and your hands in your lap.
Sit up as straight as you comfortably can.
You can lie down during this meditation.
If you are lying down,
Place your arms and hands on the floor next to your body.
Keep your legs uncrossed.
Gently close your eyes.
If you are not comfortable closing your eyes,
Gaze gently in front of you.
Focus your attention around your head and neck.
Release any tension around your eyes and soften your jaw.
Allow your attention to move to your shoulders.
Drop your shoulders and release any tension in your upper back.
Settle into the present moment and the space you are in.
You may notice subtle sounds around you or feel air moving against your skin or different smells.
Notice any sensations of taste in your mouth.
Let's take a few moments to listen to any sounds around us.
If you find yourself distracted by any thoughts,
Just gently bring yourself back to listening to the sounds around you.
Now,
Let's take a few moments to listen to any sounds around us.
Now allow your attention to focus on your breath.
Notice the spot on your body where you feel the breath most easily.
This might be the tip of your nose where there may be the sensation of air moving in and out.
This could also be the sensation of your abdomen moving in and out with each breath.
Find the spot where you feel your breath coming and going and focus on it.
If you find it helpful,
You can count your breaths.
Count up to five with each breath and then start again.
Now let's focus on our breathing.
Now let's take a few moments to listen to any sounds around us.
If you find yourself distracted,
Just gently bring your attention back to your breathing.
Now let's take a few moments to listen to any sounds around us.
Now let's take a few moments to listen to any sounds around us.
Now that you're more firmly grounded in the present moment,
Let's set some intentions for the day.
Take a moment to think of any chores or tasks you need to do today.
This can also include any acts of self-care you need to do today,
Like eating or taking medications or calling a friend.
Now that you've identified some tasks for today,
I want you to take the next few minutes,
Visualizing yourself completing those tasks.
If you find yourself distracted by other thoughts or sensations,
Just gently return your focus to your visualization.
Now let's take a few moments to listen to any sounds around us.
If you find yourself distracted,
Just bring your thoughts back to your visualization.
During the day today,
You may be faced with challenges.
You might experience cravings for your drug of choice or to do behaviors you are trying to avoid or abstain from.
Remember that you don't have to act on your cravings.
Like all thoughts,
Cravings come and go.
As they arise,
Let them roll away.
If you experience cravings today,
Remember that you can always take refuge in the present moment.
Watch your breaths or ground yourself in the sounds you hear during that moment until the craving passes.
Let's do some positive affirmations as we start our day.
Gently offer yourself some kind phrases.
Your phrases could be the following.
I am worthy of love.
I am beautiful.
I am peaceful and strong.
If these phrases don't work for you,
Come up with your own phrases.
Gently offer yourself these kind phrases for the next few minutes.
I am worthy of love.
I am beautiful.
I am peaceful and strong.
I am beautiful.
As you move through your day,
You can reflect on these affirmations.
Use them as a boost if you are feeling down or feeling hard on yourself.
As you go through the day,
If you are faced with challenges,
Remember that you can take refuge in the present moment.
When you are ready,
Open your eyes and return to the space you are in.
Thank you for joining me,
And thank yourself for taking the time you needed to be here.
Have a wonderful day.
If you found this meditation helpful,
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