We all have at least one bad habit we’d like to break. These habits can range from simple nail-biting to more serious issues like alcohol abuse or pornography addiction. As these more destructive habits interferes in your daily lives, the more important it becomes to find a way to
break free of your addiction and reclaim your life.
One way to overcome self-destructive habits is through meditation, and many people have found that this simple practice of quieting the mind has helped addicts move through the healing process and be more aware of their self-sabotaging triggers.
What is Meditation?
You might think of meditation as a silly ritual practiced by hippies and new-age folk, but meditation doesn't have to mean uttering chants while you sit cross-legged on the floor with incense burning in the background. Modern meditation exercises involve intense visualization and can be done anywhere, no incense required.
Meditation comes with a lot of scientific
benefits which includes helping you boost your social connections, improves memory, increase critical thinking, and much more. If you’re not a fan of sitting for a period, take your meditation outside and go on what is called a “walking meditation” or take up yoga. There are specific yoga practices that focus being mindful and meditative.
Which Meditation Practices Help with Overcoming Self-Destructive Habits?
The best meditation exercises to assist you in your healing and to help overcome addiction focus on concentration, stress reduction, and visualization. The following routine incorporates five simple exercises to accomplish these goals. Before you get started, create a quiet and calm space free of distractions. Turn off electronics, such as televisions, phones, and computer screens. Turn off indoor lights and close curtains to darken the room.
Step One - Breath
Begin your meditation session with a simple breathing exercise. First, lie down or sit in a comfortable position. Focus on your breathing. Breathe in slowly, hold your breath for a few seconds, and then exhale. Repeat this breathing exercise until you start to feel calm and your mind is clear.
Step Two - Relaxation
Move on from the breathing exercise to a relaxation exercise. Focus on one part of your body at a time, beginning with your toes and working your way up. Consciously relax each part of your body and visualize the stress melting away. Sometimes envisioning cool water flowing over your head and going through your body, traveling down to your feet is an excellent way to relax. Imagine that cool water touching every molecule in your body and taking the stress away.
Step Three - Visualization
Now that you are fully relaxed, it is time for the first visualization exercise. Imagine what your life would look and feel like without your addiction. Picture yourself free of the addiction, having better relationships with your spouse, family, and friends. The key to visualization is to put the picture in your mind (this is also why people use vision boards) and to focus on what the end result will be.
The more you have an image in your mind of what you want, the better you’ll be able to bring that into your life. How so? Because if you have a picture in your mind, you can start making better choices to move you closer towards
your goals.
Step Four – Positive Self Talk
While meditating, take some time to practice positive self talk. This can be something as simple as “I love and approve of myself” or “I am willing to change.” Repeat these or whatever affirmation works for you, silently in your mind, to help you change the pattern of your thoughts. We have a lot of negative thoughts rolling around in our minds, telling us what we can and can’t do, what is wrong is what, and what we don’t like.
The purpose of practicing positive self talk is to help build your self-worth and remind yourself that you have the power to change. Think of this way, if you’re always telling yourself how worthless you are, why would you give up your addiction? Instead, focus on positive thoughts and follow those positive thoughts by action. An example, your affirmation, “I love and approve of myself,” therefore, make a conscious decision to eat an apple instead of that pizza. Each choice you make the supports your positive thought and ultimate goal is one step in the direction of overcoming your addiction.
Remember, if you do slip up, and you will (we’re all humans), forgive yourself and recommit to your meditation and ending your addiction behaviors.
Step Five - Conclusion
End your meditation session with an exercise to calm down and wake your body up. First, repeat the relaxation exercise in reverse by visualizing every party of your body waking up and feeling alive. Then, do a few minutes of focused breathing until you feel awake and energized. Finally, turn the lights back on and open windows one at a time, giving your eyes a few minutes to adjust in between.
What If Meditation Isn't Enough?
Overcoming addiction is not simple, nor is there a “quick fix.” If you’re struggling with self-destructive habits, such as porn addiction, seek out a trusted friend, spiritual leader, therapist or support group where you can talk openly and who is there to help you in your healing. Having someone you can talk with along with a support group with people who know what you’re going through, can boost your recovery and hold you accountable for reaching your goals.
As you incorporate meditation into your daily routine, keep in mind, like anything else, this takes time and practice. Silencing your mind can be elusive, thoughts will come and go, but the more you do this, the better you’ll get.