Mindfulness-Oriented Recovery Enhancement (MORE) is a therapeutic approach that combines mindfulness practices with strategies for recovery from addiction and chronic pain. It helps individuals focus on the present moment, manage cravings, and enhance overall well-being.

Key Components of MORE

• Mindfulness Practices: Techniques like meditation, breathing exercises, and body scanning.
• Cognitive Behavioral Techniques: Strategies to change negative thought patterns.
• Positive Emotion Enhancement: Fostering feelings of joy, gratitude, and connection.

Steps to Practice Mindfulness-Oriented Recovery Enhancement

1. Start with Mindfulness Meditation:

• Find a quiet space.
• Sit comfortably and close your eyes.
• Focus on your breath, noticing how it feels entering and leaving your body.
• If your mind wanders, gently bring it back to your breath.

2. Use Mindful Observation:

• Choose an object (like a flower or a favorite mug).
• Observe it closely—its colors, shapes, and textures.
• This exercise helps you practice being present.

3. Implement Breathing Techniques:

• Try deep breathing: inhale slowly through your nose, hold for a moment, and exhale through your mouth.
• Repeat this several times to reduce stress and anxiety.

4. Incorporate Gratitude Journaling:

• Each day, write down three things you are grateful for.
• This practice shifts focus from negativity to positivity.

5. Engage in Positive Activities:

• Identify activities that bring you joy, such as painting, hiking, or spending time with loved ones.
• Make time for these activities regularly.

Real-Life Examples

• Lisa's Journey: Lisa struggled with anxiety and substance use. After attending a MORE workshop, she learned to meditate daily. By focusing on her breath, she found it easier to manage her cravings.

• Tom's Transformation: Tom had chronic pain and felt hopeless. Through MORE, he practiced mindful walking. Each step became a chance to connect with his body and reduce his pain perception.

Types of Mindfulness Techniques Used in Recovery

• Mindful Breathing: Focusing solely on your breath.
• Body Scan Meditation: Progressively relaxing each part of your body while paying attention to sensations.
• Mindful Eating: Savoring each bite of food, noticing flavors and textures.

Comparison: MORE vs. Traditional Recovery Approaches

By integrating mindfulness with recovery, MORE provides a holistic approach that can lead to lasting change and a healthier, happier life.