10 Mindfulness and Gratitude Practices for Lasting Recovery

no face image of woman in white tank top sitting cross-legged while meditating

Sobriety teaches us many lessons, and one of those is that recovery is a lifelong journey. You don’t just arrive and remain. It takes ongoing effort to stay the course. But by incorporating gratitude and mindfulness into recovery, the journey becomes more manageable in the long run. The key to making this work is developing a healthy rhythm of both practices in your daily life. 

The Proven Powers of Gratitude and Mindfulness in Recovery

Gratitude and mindfulness are not just fleeting trends or popular buzzwords in self-help circles. They have the power to genuinely transform your life for the better. According to VerywellMind.com, studies have shown that mindfulness, for example, can enhance your ability to regulate your emotions, which is crucial to maintaining sobriety. Even better, mindfulness is proven to reduce stress, anxiety, and depression, according to the American Psychological Association. 

But why is gratitude important in recovery? The Journal of Happiness Studies explains that practicing gratitude can improve mental well-being, reduce anxiety and depression, and increase self-kindness, all of which contribute to stronger emotional resilience. Gratitude can also rewire your brain in beneficial ways, shares the University of California, Berkeley. Their studies suggest that expressing gratitude trains the brain to become more sensitive to the experience of gratitude, which contributes to better mental health over time. 

Practicing gratitude can improve mental well-being, reduce anxiety and depression, and increase self-kindness, all of which contribute to stronger emotional resilience. 

10 Gratitude and Mindfulness Activities for Addiction Recovery

As you begin this new chapter of sobriety, here are some practical ways you can engage in gratitude and mindfulness activities for addiction recovery each day: 

1. Meditate

As a form of mindfulness, meditation is an easy practice you can integrate throughout your day. To meditate, simply focus on a word, phrase, your breathing, or a visualization. The goal is to take a break from the feelings, emotions, and thoughts swirling around in your mind. Doing so allows you to relax, remain present, and gain perspective on your current situation.

2. Write a Thank You Letter

Take a moment to think about someone you can thank — whether for a recent kind gesture or simply for the positive impact they’ve had on your life. Write them a thank you letter or note to hand-deliver or mail. This activity not only benefits the recipient, but it also cultivates gratitude in recovery. Writing it actually makes you happier, explains Harvard Health Publishing, and it helps nurture your relationship with the person you’re thanking. 

3. Keep a Gratitude Journal

This simple yet powerful practice can be done when you wake up in the morning or just before bed. Purchase a journal that you’ll enjoy using and set aside a few minutes each day to write down a few things you’re grateful for in your life. You can even share these aloud with your significant other. As you reflect on your blessings, you’ll be more motivated to maintain your sobriety goals when difficulties arise. 

4. Go for a Walk or Hike

The great thing about practicing mindfulness is that you can do it anywhere; it’s just a matter of finding the time for it. Taking a walk is often one of the best ways to clear your mind and create space for mindfulness. Whether you’re working from home or in the office, schedule a 10-minute break each day to walk around the neighborhood. Or, make time for a nature hike, which offers an ideal setting to engage your five senses in the present moment. 

The great thing about practicing mindfulness is that you can do it anywhere; it’s just a matter of finding the time for it.

5. Make a Gratitude Jar

Sometimes, you need a daily visual reminder of the things to be grateful for in recovery. This is where a gratitude jar can make all the difference. Find an empty mason jar and place it where you’ll see it regularly. Each day, write down something you’re grateful for on a strip of paper and place it inside the jar. Over time, the jar will fill up with reminders of the blessings in your life.

6. Serve Your Community

Consider giving back to your community through service projects, acts of kindness, or helping others in need. Serving others cultivates both mindfulness and gratitude in recovery by helping you stay present and giving you a healthy, fulfilling perspective on what truly matters in life. Giving back can be as simple as opening a door for someone else daily or scheduling volunteer time at a local nonprofit each week. 

7. Take a Breathing Reset

Life’s distractions can pull your focus away from your recovery goals, sometimes creating overwhelming thoughts and feelings. When this happens, take a quick moment wherever you are to focus on your breathing, paying attention to the experience of each breath. This reset helps you stay mindful of your surroundings and stay present.  

8. Create a Gratitude Collage

If you’re crafty or creative, consider making a collage of the blessings in your life. This can include actual photos or visual representations of things you’re grateful for, cut from magazines. Display your collage somewhere prominently at home, or create a digital version to use as the background on your devices. 

9. Do Yoga

Yoga has numerous mental and physical health benefits as a self-care activity, and it also provides a daily opportunity to practice mindfulness in recovery. During yoga, you’re more attuned to both your mind and body, which helps you focus and stay present. Each yoga exercise also offers you the chance to slow down and meditate.

10. Participate in Mindful Eating

You eat every day, so why not make it a mindfulness practice? Participating in mindful eating means you’re experiencing the joy of eating in the present moment. When you eat, focus on the sensory experience, such as what you’re eating, how you’re eating, and how you feel. Not only does mindful eating develop healthier eating habits, shares Calm.com, it can also help reduce stress and improve your overall well-being

Get Help Along Your Recovery Journey With Onward

By embracing mindfulness and gratitude in recovery, you can reduce stress, enhance your self-awareness, achieve a sense of fulfillment, and so much more. And if you need help along the way, know that we’re here for you at Onward. To learn how we assist MBH Alumni with their recovery, contact us today