Fine. I will admit, that when I started my mindfulness journey, I had doubts.

I didn't believe mindfulness was for me because I had a chaotic mind that could not be tamed. The very idea of it was overwhelming.

As someone who's always been passionate about learning, I had a good grasp of psychology and recovery, along with a basic understanding of mindfulness.

Jon Kabat-Zinn, founder of MBSR, and Richard Miller's iRest, brought the science of mindfulness to light in a new way for me.

I didn't have to do it perfectly or take a long time to practice. Practicing little and often reshaped my brain and energized my recovery.

This was no longer an unachievable idea but a solid practice backed by the science of mindfulness.

(There are affiliate links in this post. As an Amazon Associate, I earn from qualifying purchases.)

Healing takes time; your brain's recovery requires patience and self-love.

Dopamine and the Science of Mindfulness

Let's talk about dopamine, the ‘feel-good' molecule that plays a big role in addiction. Picture dopamine as that friend who always knows where the party is at. But in the throes of addiction, that friend gets clingy and only wants to hang out with substances.

But our friend, Mindfulness, invites dopamine to healthier parties—activities like meditation, deep breathing, or simply being present.

The catch? Initially, it's like going to a party and not knowing anyone. Feels awkward, right? That's because your brain's reward system has been, let's say, “seeing someone else” (your addiction).

The magic happens when you keep showing up at this new, healthier ‘party.' You're retraining your brain to find joy in things that aren't harmful.

It's like teaching your taste buds to enjoy salad as much as sugar. Sure, the salad might not wow you on day one, but give it time.

Try not to stress if it's tough at first. Keep practicing mindfulness in small doses—remember, we're all about practicing little and often here. With time, your brain starts RSVPing to these healthier ‘parties,' making dopamine work for you, not against you.

The Brain's Default Mode Network

The science of mindfulness takes us next to the Default Mode Network (DMN), where excessive activity can perpetuate addiction.

Picture the DMN as that chatty friend who never shuts up, dragging you into past regrets or future worries.

Mindfulness is like a mute button for that incessant chatter. It powers down the DMN, freeing your mind from looping thoughts and giving you that much-needed mental breather.

Emotional Regulation

Your limbic system is your emotional thermostat, and addiction messes with the settings.

Mindfulness helps you regain control, stabilizing your internal climate.

Signs You Can Regulate Your Emotions

Here's how you'll know it's working: Life stops feeling like a roller coaster of ups and downs. Gone are the days of being a slave to external triggers or haunting memories.

Instead, as the 12 Steps of Recovery already indicate, you start intuitively knowing how to handle situations that used to baffle you.

If you're neurodivergent and looking for help with emotional regulation or executive dysfunction, Shannyn, the EF Bomb Coach, offers a free course and strategies with tools to help you on your journey.

Mindfulness Lowers Stress

Stress is a common strain in early recovery. You can blame it on your brain's medial prefrontal cortex. When it's drowning in stress hormones, resisting cravings feels like pushing a boulder uphill.

Enter mindfulness that comes swooping in to reboot your stress system.

The result?

Less stress, fewer cravings, and a smoother path to recovery.

Yay for mindfulness!

The Science of Mindfulness for Relapse Prevention

Harnessing the science of mindfulness gives you a powerhouse of techniques to choose from, like somatic breathing—your ultimate arsenal in fighting back against addiction.

In the thick of recovery, your brain is undergoing a renovation project. Imagine a construction zone, complete with detours and scaffolding. Just like rebuilding your life, it's not a quick fix.

Thank goodness for neuroplasticity, allowing you to forge new neural pathways that support healthier habits and ways of thinking.

Let's face it: life WILL throw curveballs whether you are in early recovery or have been rocking sobriety for years.

These stressors can hijack your brain, sending you back to old, destructive coping mechanisms. That is because our brain's default setting—due to years of substance abuse—is to retreat to what it knows.

Knowing what works and putting systems in place will help to protect you from the relapse spiral. Mindful check-ins become your new internal alarm system. They trigger awareness, enabling you to catch yourself before spiraling.

Over time, this becomes a new normal, helping to rewire your brain's circuitry for resilience and sobriety.

Practical Mindfulness in Action

The beauty of mindfulness is its adaptability. 

Regardless of your lifestyle or recovery stage, you can integrate the mindful practices you love most in a few minutes per day.

Practicing little and often is the key, EVEN if you are neurospicy or have a busy brain who finds being mindful difficult.

Meeting Yourself Where You Are

The Mindful Neuro approach is about meeting yourself where you are in your recovery journey and weaving mindfulness techniques into our real, sometimes chaotic, world.

You don't have to escape to a secluded, zen-like atmosphere to find your calm (unless you want to) and get unstuck.

Like many on the path to sobriety, you're likely chasing a moment of stillness amidst life's whirlwinds.

I get it.

Ten minutes seems overwhelming?

Start with five.

It's hard to get motivated even for five minutes?

That is okay too!

The only expectation is to show up- without expectation. What happens after that is to be discovered on your journey.

The Science of Mindfulness in Showing Up

Showing up without expectations is, at the core, the science of mindfulness. Putting your brain in a state of acceptance, effectively quieting the amygdala, your body's alarm system.

It allows your prefrontal cortex to regain control, facilitating better decision-making and emotional regulation.

You're priming your brain for change and improvement by just showing up.

Finding Your Breath

Are you breathing?

You may think this is a ridiculous question. After all, you are reading this blog post, which means you are alive. Breathing is kind of a requirement.

I didn't realize I was chronically holding my breath until my therapist asked me to focus on my breath during an EMDR session.

That session prompted me to start paying attention to how I breathe. I discovered that I was holding my breath throughout the entire day.

The Science of Mindfulness and Breathing

From a neuroscience perspective, holding your breath unconsciously signals your brain that you're in some peril. This triggers a cascade of stress hormones that further dysregulate your emotional state.

We all know when we are emotionally dysregulated, relapse comes knocking at our door, waiting for an invitation.

You know what I do when an uninvited visitor comes knocking? I don't answer the door (true confessions of an introvert). You don't have to answer it either- in reality or metaphorically.

This somatic intervention deepens your connection to breathing patterns and interrupts the emotionally dysregulated cycle.

By sending a message to your brain to shift into the parasympathetic, or “rest and digest,” cortisol levels drop, and your brain is better equipped to make rational decisions crucial to your recovery journey.

You will be surprised how just a few minutes of breathsensing can help you stay grounded throughout your day.

Time to Breathe!

Abdominal breathing, also known as diaphragmatic breathing, deep breathing, and belly breathing, engages your diaphragm and is an ideal starter point for beginners in breathwork. It is easy to do anywhere and at any time. 

Pause and ask, “Where's my breath?” Take a deep inhale for a count of five, feeling your body rise, then exhale for five, feeling it fall.

Do it through one cycle or 10.

No frills, no fuss, just a micro-moment of mindfulness.

If you're anything like me, remembering to check in throughout the day can be challenging. I often start with the best intentions, but find myself forgetting to check in on my breath by the end of the day unless I have something to prompt me.

I strategically place empowering quote sticky notes in frequented areas, employ habit stacking, and rely on the 4-7-8 breathing owl for breathing cues.

This little owl combines a breathing light, night light, and noise machine, making it perfect for ADHD, anxiety, stress relief, and improving sleep. I have one sitting by my computer at work, and although I don't consciously notice it all day, its soothing colors occasionally prompt me to pause and focus on my breath, which is perfect for me.

The meditation-breathing owl is great to use to teach kids the 4-7-8 breathing technique. I use it to help my kids follow along, as 4-7-8 breathing takes a little mental effort for sequencing, but with the color-changing prompts, it's easy peasy. It gets bonus points from me because I can also use it as a night light and sound machine to drown out distracting noise or to use at bedtime to soothe me or my kiddos to sleep.

We like the owl, but you can get this same tool as a puppy, bear, dragon, or Buddha.

Affirmations

Let's add another layer to your mindfulness toolkit: affirmations. 

The Science of Mindfulness and Affirmations

Research from the National Library of Medicine supports the science of mindfulness, transforming it from a once-dismissed concept into an evidence-based practice.

Affirmations tap into the brain's reward circuits, specifically the ventromedial prefrontal cortex. This region is crucial for evaluating self-related information and making value-based decisions.

You can recondition these circuits by consistently repeating affirmations to replace old, harmful belief systems with new, empowering thought patterns.

Over time, these neural pathways strengthen, making your new positive mindset easier to access. In recovery, a positive mindset goes a long way toward sustained sobriety.

The science of mindfulness proves you're not just saying words; you're rewiring your brain for success.

So, whether focusing on your breath or internalizing empowering affirmations, mindfulness offers a range of scientifically validated techniques for effective recovery.

Experiment with different techniques to find the practice that resonates most with you. Maybe you like having the option to choose a self-guided meditation that fits your mood, or want to try the relaxing and sleep-enhancing benefits of Yoga Nidra.

The Science of Mindfulness in Recovery (Simplified)

Your brain's reward system gets hijacked in addiction. The brain changes. It now recognizes your addictive behaviors as life-sustaining functions, compromising your decision-making abilities. 

The science of mindfulness in recovery proves that practicing mindfulness little and often can rewire your brain's architecture, setting the stage for sustainable recovery.

Continuing the Journey

Join a Supportive Mindfulness Community

Join my private TMN Facebook Group, a community just for women like you, where we talk about:

• Overcoming Mindfulness Challenges: Discover strategies to manage overwhelm and stay grounded, even on your busiest days.
• Mindfulness for Neurodiverse Women and Children: Explore tailored exercises that honor your unique way of experiencing the world.
• Practical Mindfulness for Busy Minds and Lifestyles: Share and learn practical tips that make mindfulness an effortless part of your day.

In the TMN Community, you'll find support, inspiration, and a wealth of resources to help you be more present and foster deeper connections with yourself and those around you. It's a space for growth, learning, and sharing the mindful journey with others who understand the hustle of everyday life.

So, if you're eager to expand your mindfulness practice and find even more ways to stay connected, join me in the group. When you join, you will receive a free Mindfulness Tracker to help you discover which mindfulness activities work best for you.

Together, we'll explore how each moment can be an opportunity to be present and how every mindful practice, no matter how small, enriches our lives.

Frequently Asked Questions (FAQ)

How Does the Science of Mindfulness Impact the Brain in Recovery?

Mindfulness engages different brain regions, like the prefrontal cortex, to enhance your recovery. It helps balance dopamine levels, improving your brain's natural reward system.

What's the Connection Between Dopamine and Mindfulness?

Dopamine release happens during mindfulness practices. Although it may not feel rewarding initially, consistent practice helps reset your brain's pleasure center.

How Does Mindfulness Relate to Stress?

Mindfulness reduces cortisol levels, the stress hormone. Lower cortisol aids in making healthier choices and resisting cravings.

How Can I Practically Apply Mindfulness?

Mindfulness is adaptable. You can find techniques that resonate with you, from mindful breathing to affirmations.

What's the Role of Affirmations in Mindfulness?

Affirmations are powerful mindset tools. Repeating them can further strengthen your recovery journey. Check out our 34 Printable Recovery Affirmation Cards for curated recovery-specific affirmations.

Does Mindfulness Also Help Physically?

Yes, techniques like iRest offer a holistic approach, aligning both body and mind for a more comprehensive recovery.

Where Can I Find More Tools for Mindfulness?

Check out The Mindful Neuro store for additional mindfulness training programs.

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