Meditation has a long history in the fields of human health, knowledge, and spirituality. The first images of people meditating are found in sculptures and wall art from the Indian subcontinent that are over 9000 years old. There are historical examples of meditative practices in ancient Greece, China, Judaea, and Japan. Everyone is familiar with the concept of meditation, yet achieving a standard definition has proved difficult. Usual definitions involve relaxation, deep breathing, contemplation, an inward focus, and mindfulness. We would venture to say that any activity where you remain in a quiet, calm, and thoughtful state for an extended period of time qualifies as meditation.
In addiction treatment, mindfulness and meditation are closely linked. Traditional methodologies, including the 12 Steps, have long encouraged reflection, prayer, and spiritual growth as tools in the struggle against addiction. More modern practitioners and theories view meditation as a vehicle which enables the addict to achieve a mindful state, and to become aware of their inner-dialogues and their motivations in using, and ceasing to use, substances of abuse. Today we’ll take a look at why meditation is such a crucial element in recovery and strategies that can be used to harness its power as you reclaim your life.
What Science Can Tell Us
“Mind over matter” is an enduring cliche, but as we discover more about the neuroscience of addiction, we find that there is a great deal of truth in the aphorism. In exploring the mental underpinnings of breaking the cycle of addiction and preventing relapse, we’ve discovered that addiction significantly alters brain functioning. As National Geographic has reported, “Addiction causes hundreds of changes in brain anatomy, chemistry, and cell-to-cell signaling… addiction remolds neural circuits to assign supreme value to cocaine or heroin or gin, at the expense of other interests such as health, work, family, or life itself.” This neurological shift ensures that the addict can’t make wise, “normal”, or sane decisions regarding their addictive focus.
As anyone who has experienced addiction already knows, these neurological changes make it extremely difficult for the addict to deal with triggers, stresses, and cravings without using their addictive focus. Effective treatment requires the addict to reset their brain, whether through therapeutic interventions, mindful practice, or substances which have shown promise in undoing the neurological effects of addiction.
Meditation has been shown to help individuals in recovery to remold their brains and heal the damage that addiction has caused. It has been proven to reduce levels of stress, anxiety, and depressive symptoms. Other studies have suggested that the practice results in increased “gyrification, or the forming of folds on the cerebral cortex. This can speed up information processing, improve decision-making, and enhance memory formation.” It can also “decrease gray matter in the amygdala, which plays a role in anxiety and stress.”
Anxiety and depression are two factors that drive many cases of substance abuse. The scientific evidence clearly shows that meditation can lessen the effects of these debilitating conditions. As individuals cope with the stresses of recovery, and the difficult tasks and situations that are necessary to overcome in order to build a healthy, sober life, meditation is an incredible tool for coping, planning, and learning how to make positive decisions regarding your future. Meditation has also been proven to make you feel better rested and increase your productivity. One study found that 75% of insomniacs studied were able to fall asleep within 30 minutes of meditating, while another found that 40 minutes of meditation left participants feeling more refreshed and active than 40-minute naps.
How Meditation Facilitates Personal Growth
Addicts often lose sight of themselves as they endure the nightmare of addiction. It’s easy to see why, given the dramatic changes in brain function that they’ve undergone. Therefore, helping those in recovery rediscover their true selves is an essential part of treatment. Beginning daily meditation practice is a wonderful way to explore what you’ve gone through, where you are, and where you are going.
Because meditation has been shown to improve memory, aid in decision making and planning, and improve your knowledge of self, it’s one of the best ways to connect with the person you are striving to become. It also will allow you to explore and come to terms with the traumas that led to addiction, and the suffering you’ve endured and caused for others. Dealing with these issues in a healthy manner can be the difference between successful recovery and relapse.
Focusing on your breathing and the sensations your body is experiencing sounds simple, but it can be life-changing. Addicts generally ignore the physical transformations they’ve undergone, and their lifestyles are usually deeply unhealthy, neglecting nutrition, exercise, medical attention, and self-care. A simple period of focusing on your breath can work wonders in reconnecting the body and mind. Meditation is also often coupled with kundalini yoga, an easily accessible and low-impact form of exercise which can dramatically benefit your health!
Naikan Therapy
One of our favorite forms of meditation at Tabula Rasa Retreat is Naikan Therapy. This remarkable treatment has its roots in Japanese Zen spiritual traditions, and it focuses on 3 central questions which define our relationships with others, and with the world around us. Naikan is particularly helpful for the addicted because it focuses on letting go of resentments, taking responsibility for our own actions, cultivating a sense of gratitude, and deepening our connections.
Naikan also works extremely well in tandem with ibogaine treatment. Ibogaine has been proven to undo a lot of the neurological damage caused by addiction, resetting dopamine levels, increasing neuroplasticity, and dramatically reducing or even eliminating withdrawal symptoms for opioid addiction, and providing freedom from cravings for up to 6 months.
If you’re interested in pursuing freedom from addiction in an environment where an emphasis is put on holistic health, meditation, Naikan therapy, and yoga, get in touch with Tabula Rasa Retreat today!
For further information visit www.tabularasaretreat.com or call PT +351 965 751 649 UK +44 7961 355 530