One of the most healing elements of the twelve-step programs is the connection with your Higher Power. It connects you to yourself, to others, to your spirituality and to a power greater than you. Prayer and meditation are two excellent tools that increase this connection.
Remember that your relationship with your Higher Power is your own. Through prayer and meditation, you can establish a rich relationship that helps nourish your ongoing recovery.
There are a number of excellent books on meditation available. These include:
• Step by Step, Muriel Zink, Ballantine Books
• May I Sit With You: A Simple Approach to Meditation, Tom Catton, Central Recovery Press
• Each Day a New Beginning: Daily Meditations for Women, Hazelden Publications
• Touchstones: Daily Meditations for Men, Hazelden Publications
• The Promise of a New Day, Karen Casey, Martha Vanceburg, Hazelden Publications
• Day by Day, Hazelden Publications
• The Wisdom of a Meaningful Life: The Essence of Mindfulness, John Bruna, Central Recovery Press
There are many ways to meditate and guided meditations can be helpful for those beginning a mediation practice. There are many varieties of guided meditation available online and in MP3 format, as well as on CD. You may also appreciate Claudia Black’s Imageries and Letting Go Imageries.
Below is an example of a spirituality meditation and visualization. Remember that this is only one way to meditate, not the way. The process of meditation may feel awkward at first if you haven’t experienced it before, but it can be highly valuable. All you need to do is allow yourself to relax and be open to the process. Read it through a few times, then try it. You might also record it to your own selection of music.
Find a comfortable sitting position, uncross your arms and legs, and begin to take slow deep breaths in and out. Gently sit back and close your eyes.
Begin to breathe slowly and deeply.
Focus on your breathing.
Take a deep breath in … and out.
Take a deep breath in … and out.
As you breathe in, visualize your Higher Power filling you with healing energy and protective light.
As you breathe out, visualize stress, tension, worry, and fear leaving your body. Continue to breathe in and out. Slowly become aware of your head and neck.
Feel your tension melting away and feel your head and neck begin to relax.
Feel this relaxation slowly moving down through your shoulders as you continue to breathe in healing light and energy.
Feel the relaxation move down into your arms and chest. Know that you are safe and you are loved. Breathe in … and out. Breathe in … and out.
Feel the relaxation moving down into your waist and legs. Feel the tension and stress leaving your body. Feel the relaxation moving down into your feet.
Feel your connection to the earth and the connection to your Higher Power.
As you continue to breathe deeply, imagine a place where you feel completely safe and serene. This may be the mountains, the beach, the forest.
Wherever this place is, it is your place to be. Imagine yourself there right now. Take a look around and notice what you see.
What do you smell?
Let all of your senses experience the serenity and safety of this special place. Know that this is your place that you can come to at any time.
Slowly begin to visualize how your Higher Power might look and feel.
Let the image begin to fill your mind, body, and spirit.
Imagine your body and spirit being filled with serenity, contentment, and peace.
Feel your spirit connecting with your Higher Power.
Feel the infinite wisdom and love your Higher Power has for you.
Feel the safety and protection it offers you.
Know that your Higher Power guides your path in recovery and is with you at all times.
Know that you can connect with your Higher Power and your safe place any time you choose through prayer and meditation.
Know that you are not alone in your recovery.
You are surrounded by love and support if you choose to let it in.
As you continue to breathe, gently become aware of your body.
Become aware of your head … your neck … your shoulders, and arms.
Become aware of your back … your chest … your waist … your legs, and your feet.
Become aware of your connection to the Earth.
When you are ready, open your eyes.
Use tools to facilitate meditation and prayer
Today, I am grateful for _________________________________________