Step 2: A Return to Sanity

A mindfulness meditation for people in recovery from addiction.

Transcript

My name is Sadie and I'm a yogi in recovery.

Addiction can be described in different ways.

There are different types,

Varying degrees,

And a variety of treatments.

But most of us can agree that the inability to tolerate our present moment circumstance was the catalyst for our use.

To be present in the here and now is increasingly difficult with addiction.

And over time,

It changes the way that we see the world.

Relationships,

Jobs,

Self-esteem,

Spirituality,

Anything that was once a priority is lost.

Reality becomes a distant friend.

We isolate,

Separate,

And fall deeper into insanity.

But there is hope,

And it begins with the courage to be present.

While most people know yoga as a physical exercise,

It has a much deeper meaning and philosophy.

Yoga is a state,

A state in which the agitations of the mind are resolved.

Sanity is described as soundness of mind.

Therefore,

You may think of the two as one and the same,

Yoga and sanity.

We experience yoga by first getting still,

Paying attention,

And moving towards the core understanding that no matter how far down the scale we have gone,

We can experience,

And if practiced regularly,

We will experience,

A return to sanity.

This is a mindfulness meditation.

You may lie on the floor on your yoga mat with your legs bent and your feet flat on the earth,

Or in a seated position in a chair.

If possible,

Be barefoot,

Or at least in sandals,

So that you can move your feet freely.

Wherever you're at,

Make yourself comfortable.

Close your eyes and turn your awareness towards your breath.

Inhale and exhale through your nose.

If your mind starts to wander,

That's okay.

The mind will do that.

Lovingly,

Without judgment or criticism,

Come back to your breath.

Keep coming back to your breath as many times as you need.

The practice of redirecting the attention is a brain strengthening activity.

So the more you do it,

Slowly,

Over a period of time,

The less you'll have to.

Begin to move your awareness now down to your feet.

Notice the way your feet make contact with the earth.

Be aware of the heels,

The outer edges,

The big toe mounds.

Notice where your feet begin to lose contact with the earth near the arches below your big toes,

And where they come back into contact with the earth down near your heels.

Starting with your right foot,

Gently wiggle your big toe.

Second toe,

Third,

Fourth,

And fifth toe.

Move them individually at first,

And then press and release all five toes into the earth several times.

As you press your toes into the earth,

Be aware of the areas of your right ankle and your right leg that respond.

Maybe you feel some sensations in the front of your shin or even all the way up near your hips.

Relax your toes,

And now press and release your right heel into the earth several times.

Again,

Being aware of the responding body parts and the sensations that come along.

Relax your right foot and move your attention to your left.

And even if you think you know what the next move is,

See if you can just pause and be still until further instruction is given.

Notice any urges to move forward prematurely or to wonder what's coming next.

Just pause and breathe.

Now with your left foot,

Gently wiggle your baby toe.

Notice the newness of this experience.

Notice the brain calibrating to the moment by tuning into this new and different instruction.

We started with the baby toe,

Whereas on the right foot we started with the big toe.

Moving back to the feet,

Gently wiggle the fourth toe,

Third toe,

Second,

And big toe.

Press and release all five toes into the earth several times,

And be aware of the areas where the left ankle and leg respond.

Relax your toes and press and release the heel on the left foot several times,

Noticing the same thing.

Come back to stillness of the feet and just be aware of the feet making contact with the earth.

Start to lift both heels slowly at the same time and come to the balls of your feet.

Notice where your upper legs and core muscles respond.

Lower and lift your heels several times,

Being keenly aware of the parts of your legs and core that respond,

As well as any other part of your body.

Perhaps your eyebrows,

Jaw,

Or tongue.

Relax the muscles of your face as you lift and lower your heels together.

Return your feet to the floor and relax.

Tune back into your breath,

Inhaling and exhaling through your nose.

Remember,

Keep coming back to your breath as many times as it takes,

Knowing that each redirection,

You're strengthening your ability to be present.

As you feel ready,

Slowly begin to blink your eyes open and transition back into the space of the room you're in.

You can take this meditation with you anywhere you go.

The grocery store,

A doctor's appointment,

Or any place that pulls you out of the present moment.

Namaste.

Reviews

You are my spirit sister I just love your meditations 🧘‍♀️

I enjoyed this but it was hard for me to wiggle just one toe at a time practice makes perfect😂

Excellent. Simple. Smart.

Brought me into the present and subsided my cravings. Thank you Sadie 🙏

Very peaceful and relaxing.

Amazing. Thank You

Beautiful to feel my feet and be in that moment! Love that I have found you for my first sober Christmas. I shall enjoy listening over the coming days. Thank you so much.
Namaste.🙏😊⭐

Beautify simple meditation that really helps bring me back into the moment.

I love the simplicity and directness of your meditations. Thank you.

beautiful and grounding, thank you :)

This is wonderful and I will repeat in various positions- this 1st time I was in one leg up the wall pose💃

I loved the simplicity of this. Because it’s simple, it’s easy to believe I can take it with me, as is suggested. Namaste.

Thank you, Sadie. This is perfect for me!

Appreciate the directions and definitions. Kept me on my toes (pun!) to listen rather than just expect.

Helpful for staying in the present moment. Thank you. 🌺🌸

Very helpful. :) A great connection to where I was holding in the body.

Only just discovered your meditations & am super grateful, thank you absolutely 💚

Very good for bringing you back into the present moment.

Lovely gentle mindfulness meditation. I'm recovering from a low patch and finding this series helpful. Thank you

Loved it, Thank you