What is Mindfulness-Oriented Recovery Enhancement?
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
- 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.
- 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.
- 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.
- Incorporate Gratitude Journaling:
- Each day, write down three things you are grateful for.
- This practice shifts focus from negativity to positivity.
- 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
| Aspect | Mindfulness-Oriented Recovery Enhancement | Traditional Recovery Approaches |
|---|---|---|
| Focus | Present moment awareness | Historical patterns or triggers |
| Technique | Mindfulness practices | 12-step programs |
| Emotions | Enhances positive emotions | Focus on problem acknowledgment |
| Approach to Cravings | Mindful acceptance of cravings | Avoidance of triggers |
By integrating mindfulness with recovery, MORE provides a holistic approach that can lead to lasting change and a healthier, happier life.