Week 4: Mindfulness in Challenging Situations
“When we scratch the wound and give in to our addictions, we do not allow the wound to heal. But when we instead experience the raw quality of the itch or pain of the wound and do not scratch it, we actually allow the wound to heal. So not giving in to our addictions is about healing at a very basic level.
It is about truly nourishing ourselves.” Pema Chodron
Mindfulness practice can help foster a sense of spaciousness and perspective in challenging situations. In this session, we focus on staying present in situations that have previously triggered substance use or other reactive behaviors. We learn how we might relate differently to pressures or urges to react or use, and practice responding with awareness rather than reacting ‘automatically’ or out of habit.
Integrating Practice Into Your Week:
Practice sitting meditation or body scan each day, as best you can.
Practice the SOBER space regularly and whenever you notice challenging emotions, sensations, and urges, or anytime you notice yourself becoming reactive. Note your practice on the Daily Practice Tracking Sheet.
Practice mindful walking at least once this week. The purpose of the walking practice is to connect with awareness of the body while in motion and in day-to-day life. You can practice this formally in a private space, walking back and forth along a short path. You might also practice this informally in your daily routine, for example, when walking to the bus stop or walking your dog. If practicing in daily life, you might experiment with moving your attention between sensations of walking, the experience of seeing, the experience of hearing, and observation of the breath, resting your awareness on each for a few moments and continuing to move between them.