Life is filled with small, quiet moments that are easy to overlook. Sandwiched between self-assigned tasks and responsibilities are precious minutes when things are calm, those silent oases in the hustle and bustle. Being able to identify and enjoy these peaceful lulls can lower overall levels of stress and encourage positivity. Mindfulness and meditation are both linked with stronger treatment outcomes for people in recovery.
It can be easy to get caught up in the big picture without taking the time to step back and simply breathe. Practicing intentional mindfulness can have multiple benefits. A 2018 study by the University of Utah revealed that “mindfulness training […] led to significant improvements in working memory, selective attention/response inhibition, and decision-making skills.”
The Importance of Spirituality in Recovery
Not everyone is comfortable with or interested in spirituality, and that’s valid. We all have experiences that shape the way we see the world. For anyone who finds meaning in believing in a higher power, it can be beneficial to take time to nurture your spiritual growth. One way to do this is to meditate on spiritual subjects during the quiet moments that fall between your activities throughout the day. Regular inner reflection can reduce stress and anxiety.
12-Step programs and other recovery plans are often built around the idea of a higher power that can lend you strength in trying times. Whether or not you follow a religious authority, there are significant advantages to taking time to meditate each day. The 2018 review by the University of North Carolina at Chapel Hill concluded that “[mindfulness-based interventions] reduce substance misuse and craving by modulating cognitive, affective, and psychophysiological processes integral to self-regulation and reward processing.”
Finding Quiet in a Group
Although it might seem counterintuitive, there are plenty of quiet moments of companionship to be found in a group setting. Relevant conversations, personal confessions, and celebrations of successes are all moments to cherish with those close to you. One reason that support groups are so effective is the understanding and empathy that participants share. Being able to build mutual support with others can imbue you with a unique form of positivity. Group therapy sessions and meetings are full of special moments whose memory can help motivate you through more challenging times.
If you want to learn more about building healthy social bonds, the National Institutes of Health offers a Social Wellness Toolkit that goes over ways to grow more positive interpersonal and social relationships. It includes sections on fostering new connections and learning to care for yourself while maintaining your relationships.
Making Your Own Peaceful Moments
If you often feel overwhelmed by the noise and chaos of daily life, it can help carve out some time for yourself to enjoy peace and quiet. Some ways you can try to make your own peaceful moments might include:
- Set aside 10-15 minutes each day for private mediation away from others. You can use an alarm to remind yourself. Create a cozy space where you feel safe and comfortable.
- Use driving time to listen to a guided meditation or practice breathing techniques.
- Take classes in yoga, pilates, or tai chi.
- Find several small activities that bring you joy and schedule them into your weekly plans.
- Walk your dog around the neighborhood or explore nearby nature trails, focusing on your senses and the world around you.
- Make a habit of routinely journaling about all the positive things that happened during your day.
- The National Institutes of Health recommends using breathing exercises, regular exercise, and grounding techniques to increase your mindfulness further.
- Letting Go of Future Anxieties
Life is always going to have ups and downs. Sometimes they come at you fast, and sometimes you might be able to predict upcoming developments. It can be tempting to spend your free time focusing on what may be coming at you next. You may have trained your brain to anticipate worst-case scenarios and latch onto regrets instead of permitting yourself to embrace peaceful moments when you could feel safe and comfortable.
Giving credence to emotions like anxiety, fear, or wariness towards the future will not change anything that could happen. Instead of letting your mind get trapped in hypothetical scenarios, embrace a positive outlook and focus on each day one at a time.
Accept That You Are Deserving
While it can take some time to accept your efforts to validate yourself, the effort is worth it in the long run. Recognizing that you deserve love and kindness regardless of your past mistakes can boost your self-confidence and self-efficacy. You are a valuable member of your community, and with hard work and dedication, you can achieve any goals you set out to reach.
Growth and self-discovery are integral parts of the recovery process. These transformations are easier to achieve when you have a positive relationship with the circumstances and people around you. At Rancho Milagro Recovery, we believe that everyone deserves the chance to build a happy, fulfilling life. We work with you to pursue healthy interests and set worthwhile goals. One way to improve your quality of life is to embrace each moment as it comes and allow yourself to appreciate the quiet moments. Taking the time to engage with small opportunities for mental calm can lower your chances of developing stress, anxiety, or depression. Rancho Milagro Recovery provides a world-class environment for developing mindfulness and focus. Our staff is dedicated to ensuring that you experience the relief that comes from taking advantage of stress-free moments. Find out how spiritual and mindfulness-based treatments can help you by calling us today at (951) 526-4582.