Staying Sober

7 Minutes to Serenity

The secret to shifting your mood from negativity to serenity in 7 minutes is actually 5,000 years old.  It is a form of insight meditation, Vipassana that we refer to today as the practice of Mindfulness. This ancient self-soothing technique can be practiced anywhere, at any time, requires no special equipment, and can be done standing, sitting lying down, or any place you can close your eyes!

Mindfulness involves diaphragmatic breathing in and out through the nose while focusing your attention, moment by moment on the breath

A bit about the breath

The average person takes 17,280 breathes a day without giving it a second thought. This type of shallow breathing is called tidal breathing that utilizes the top third of our lungs.Diaphragmatic breathing through the nose is little slower and deeper; allowing the bottom the entire lung to fill with air.

The effect of diaphragmatic breathing has been the subject of much research & study over the last 25 years.  Here are some of the evidence-based benefits associated with Mindfulness

reported The benefits of this simple technique have been intensely studied over the last 25 years.Here are findings  of this type of breathing that accesses our full lung capacity.


Practicing Mindfulness

Learning how to become aware what we are thinking and feeling in the moment, without having to judge or do anything about it is one of the keys to long-term sobriety. Why is this so important?Our thoughts, feelings, and sensations pop in and out of consciousness at an incredibly fast rate. We average 60,000 thoughts, feelings, or sensations per day.  That breaks down to 3,750 per hour; 62.5 per minute; 1.04 every waking second of every day.

This means, no matter how intense or compelling our thoughts, feelings, or sensations about using are, we know they will pass  if we learn how to tolerate them without judgment or assigning them meaning.  Instead of reacting to negative emotions, we can simply notice them and allow them to drift out of our consciousness like clouds passing overhead and out of sight.

As addicts in recovery, we learn to observe and tolerate our feelings, without trying to avoid, control, or change them. We come to understand that we no longer have to self-medicate to deal with thoughts, feelings or sensations we once found overwhelming or intolerable. Mindfulness teaches us how to tolerate feelings without having to do anything about them. We understand that feelings are not facts but rather momentary phenomenon that we can observe without assigning meaning or judgment to them.

Secret to Serenity in just 7 Minutes


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