By: Matt Emma

In a sunlit room in South Florida, a group of individuals sits in a gentle silence. Some close their eyes, others focus on the slow rhythm of their breath. There are no lectures, no sermons, and no accusations. Just breath, awareness, and the radical act of being present. This is mindfulness: a simple yet profound practice that has increasingly been recognized as an important component in reshaping the approach to mental health and addiction recovery.

Once dismissed as too spiritual or passive, mindfulness has gained acceptance and is now incorporated into evidence-based treatment plans across the country. Today, it’s often used alongside cognitive-behavioral therapy (CBT) and 12-step programs, not as a replacement, but as a complementary practice that can enhance recovery efforts.

Grounding the Mind, Calming the Body

Mindfulness starts with the breath. Dr. Clint Salo, Medical Director at The Grove Recovery Community, explains, “When someone is newly sober, their nervous system is often on high alert. Breath awareness and body scans may help bring the system into a more balanced state.” He describes how simple practices, such as noticing inhalation and exhalation, can help anchor a person in the present, potentially reducing panic and rumination.

Body scans, a technique in which individuals bring their attention to different parts of their body, are also frequently used. This can build interoceptive awareness and assist those in recovery in reconnecting with their bodies, which may often be sources of shame or trauma. Mindful movement, such as yoga or slow walking meditations, can further support this reconnection.

Facing Cravings Without Judgment

Recovery is rarely a straight line. Cravings arise, sometimes violently, and often without warning. Dr. Connor Sheehy of The Rx Advocates says mindfulness can offer a crucial pause. “When a person learns to observe a craving without immediately reacting, they may gain greater control. They realize the craving is a wave that is likely to pass.”

This ability to step back and watch the storm instead of reacting impulsively is known as “urge surfing,” a concept grounded in mindfulness. By noticing physical sensations and thoughts without judgment, individuals may be able to make more conscious decisions instead of simply reacting based on previous habits.

The Science Behind the Stillness

For all its simplicity, mindfulness is backed by an increasing amount of research showing it can have positive effects on the brain. Studies using fMRI scans have found that mindfulness may increase activity in the prefrontal cortex, a region associated with decision-making and impulse control, while reducing activity in the amygdala, the brain’s fear center.

These changes are not immediate, but with consistent practice, they can lay the neurological groundwork for self-regulation. This is particularly relevant in addiction recovery, where impulse control can often be a determining factor between relapse and resilience.

Complementing the Old with the New

Mindfulness doesn’t exist in a vacuum. Clinicians emphasize that it works best when integrated into a broader recovery framework. In many programs, mindfulness is layered with CBT, which provides tools to restructure distorted thoughts, and 12-step traditions, which offer community and accountability.

This multifaceted approach acknowledges the complexity of healing. As Dr. Salo puts it, “Mindfulness doesn’t ask you to stop thinking. It just teaches you to see your thoughts more clearly—and then decide what to do with them.”

An Invitation to Pause

If you’re reading this and working through your own recovery process, you don’t need to master mindfulness overnight. You only need to start. Take a moment. Breathe. Feel the weight of your body in the chair. Notice the way your chest rises and falls.

This is not a trick or a technique. It’s a return to your body, to your breath, to the present moment. And for many, it’s the first true step toward freedom.

Disclaimer: The information provided in this article is for informational purposes only and is not intended as medical advice. Mindfulness and other recovery practices discussed may not be suitable for everyone and should not replace professional treatment or guidance. Please consult with a healthcare provider or licensed professional before starting any new treatment or recovery program.