Mindfulness is the practice of cultivating moment-to-moment awareness of thoughts, feelings, and surroundings without judgment. This can be done in any number of ways, and thousands of exercises have been created to help facilitate this practice. Many exercises include meditation, breathing exercises, body scans, and embodied movement. Others focus on the senses: smell, touch, taste, sight, and sound. All mindfulness practices have a common theme: to slow down, drop into our bodies, and witness the experience.
Mindfulness has many health benefits and has been proven to significantly reduce anxiety, stress reactivity, distraction, and depression, all of which can be seen as roadblocks to recovery. Mindfulness has been clinically proven to increase self-compassion, focus, cognition, heart and immune system health, rest, resilience, feelings of connection, sense of belonging, and more.
7 Mindful Group Activities to Help with Addiction Recovery
- The Raisin Meditation
The group facilitator gives everyone a raisin, or a similar food item, and asks participants to pretend as if they’ve never seen a raisin before. The facilitator can then guide them through the following exercises:
- Holding: Hold the raisin in your palm, and notice how it feels. Notice its weight and texture.
- Seeing: Gaze at the raisin with your full attention. Imagine you’ve never seen a raisin before, or that you will have to produce a drawing from memory. Notice the ripples and ridges in the raisin, its color, shadows, and hollows. Notice any imperfections.
- Smelling: Hold the raisin beneath your nose. Inhale and take in any aroma or smell that may arise. As you smell the raisin, also notice if your mouth or stomach react to the smell.
- Tasting: Put the raisin in your mouth, but don’t chew yet. Notice where raisin needs to be in order to be chewed. Then take several conscious bites, and notice the waves of taste. Notice the texture of the raisin as you chew, and how it changes.
- Swallow: Before you swallow the raisin, notice if you first detect the intention to swallow, and what that feels like. Swallow the raisin and notice if you can continue to feel the raisin as it goes down your throat and moves down into your stomach.
The 5-4-3-2-1 exercise is helpful for coming back into the present moment, in your body, and getting in touch with your 5 senses. It goes as follows:
5 – Name 5 things that you can see
4 – Name 4 things that you can feel
3 – Name 3 things that you can hear
2 – Name 2 things that you can smell
1- Name 1 thing that you can taste
- Guided Body Scan
Mindful body scans are a great, simple practice for coming back into awareness of the body. They are typically performed while sitting or lying down, and can be followed through a guided meditation or on your own. Many mindful body scans are available through guided meditation apps or online. The general format is to slowly give awareness to different parts of the body, often starting with the head and moving down the body until you reach your feet. While doing so, you will scan your body for pain or other sensations, practicing non-judgmentalness, and simply noticing what it feels like.
- Mindful Music
As a group, listen quietly to a song together. Notice the rhythm, song lyrics, instruments, and other details. Notice how it makes you feel. When the song is over, play it again, once or twice more, and see what you notice in the replays. Then go around and share what you noticed.
- Adult Coloring
There are tons of adult coloring books available in stores and online, with all kinds of fun and beautiful themes. Have everyone choose a coloring book page. Decide whether the group would like to all color the same page, or if each individual will color a different one. Sit quietly and color together for a while. The group may wish to share their art at the end of the session, or discuss how the experience and time spent coloring together felt for them. Questions to pose to the group may include “Did you notice your mind wandering during this activity?” and “Did any frustrations come up?”
- Group Meditation
Group meditation can be a powerful form of group mindfulness. The experience of meditating alongside others can be encouraging and inspiring. Individuals who have practiced mediation alone may notice a different energy when meditating among others who are sharing their intentions. Group meditation can also bring challenges, such as navigating distractions from others, such as coughing, sneezing, or sounds from shifting in their seat. These can all be great opportunities to deepen the practice of coming back to breath after being pulled away. Group meditation may be guided by someone, or it may just be a group of individuals who gather to silently meditate together. Determine the duration of the meditation, and when finished, you all may decide to share your experience or takeaways.
Guide the group to take a few deep, slow, grounding breaths before beginning this exercise. Then ask everyone in the group to balance on one foot. Ask them to be aware of the sensations in their foot, ankle, legs, and entire body as they attempt to remain balanced. Ask them to notice any trembling or shaking, and to pay attention to the thoughts or possibly fears that come up. Ask them to take a few deep breaths while doing this. After a few minutes, end the exercise and allow everyone to share their experience.
Mindfulness-Based Addiction Treatment At Oasis Recovery
If you or a loved one is seeking mindfulness-based rehab for addiction, we can help guide you through the process! Our highly-trained therapeutic and clinical experts at Oasis Recovery offer a safe and comfortable space for clients to undergo addiction treatment. Our team of medical experts offers a wide range of services and amenities that are tailored to meet your particular needs. Reach out to an addiction specialist today to learn more about how we can help you navigate the road to recovery.