The Zoom group meeting
is a safe, pleasant space for people
who have been in Recovery of any kind
to share their Recovery Wellness & Wisdom,
the lessons they learned in recovery.
Please tell family and friends worldwide.
THE RECOVERY WISDOM TOOLBOX
is shared below.
We live in a world that
does not teach young people and adults
how substance addiction and activity compulsions
form and can be managed.
include alcohol, nicotine, caffeine,
food, illicit drugs and prescription medications.
include gambling, sex, eating, vaping, shopping, traveling, relationships, exercise, screens, texting, internet, cell phone,
gaming, news, politics, social media, speeding, rage and guns.
Some recovery groups use the concept of each person discovering and accessing their Higher Power for help. I have learned that seeking Serenity, Wisdom, Simplicity and Compassion,
as my Higher Power, can help me. My daily practice then leads to taking good care of myself:
* I keep it simple.
* I go to sleep when tired.
* I drink more water.
* I eat less.
* I walk more.
* I have compassion for myself and for Earth and humanity.
* I let go of the stubbornness of others.
* I allow myself to feel good about myself and feel happiness.
* I practice seeking Serenity, Simplicity, Wisdom and Compassion
in all my activities.
Whatever your addiction or compulsive behavior, a slip-up, lapse or relapse is a chance to learn more. We learn about taking care of our feelings and needs, one-day-at-a-time.
* When we learned to ride a bike, we fell many times, and tried again and again, before we knew how to control the bicycle.
* We are in a process of finding health activities and trustworthy supportive people.
* What went on before the slip or relapse?
* Sometime we are bored, isolated, overloaded mentally or emotionally, Hurt, Angry, Lonely or Tired (H..A.L.T.) .
* This is only a temporary setback. Keep identifying which strategies helped you and didn't. Use that knowledge to move forward again.
* We are learning how to feel good about ourselves again, and again, and again, with compassion, as life continually presents its ups and downs.
* We can learn to accept that even though we are not perfect, "progress not perfection" means we are growing in couscous awareness and understanding.
* We learn to just get back on our program of seeking wellness and wisdom, with simplicity and compassion, one-day-at-a-time.
* What overwhelming Sensation, Feeling or Thought sought relief?
* What unsatisfied Need sought fulfillment?
* What STIMULI trigger our SENSATIONS of sight, sound, smell, taste and touch?
* Which FEELING, of worry fear, anger, resentment, less than, inferiority, sadness, loneliness or lovelessness activated a need for RELIEF?
* THOUGHTS can become OVERWELMING and OVERLOAD the mind.
* NEEDS for rest, food, water, sex, peace, safety, security, connection, love, friendship, self-esteem, meaning, purpose, direction, creativity, wisdom, and oneness with creation may seek FULFILLMENT.
* Before the slip or relapse what happened was...
* Before the slip or relapse I was feeling or thinking...
* Before the slip or relapse I needed...
* Your recovery can be highjacked.
* Does your wellbeing get highjacked often?
* Who or what highjacked your attention and happiness?
* Which negative and/or intense people, places, ideas, organizations, things and processes regularly highjack your attention and happiness?
* Don't let them block your brain from creating Serotonin, the Happiness Hormone 🙂
* You need MINDFUL AWARENESS to set off a HAPPINESS HYJACK ALARM, a RED FLAG 🚩, when your attention and happiness are being highjacked.
OBSESSIVE CRAVINGS OR NATURAL NEEDS
* There is a difference between a natural need for something and a craving for it.
* A craving can become a trigger that can lead to an obsessive, compulsive, uncontrollable urge, an impulse that gets acted out.
* The confusion is that we have a natural need for sex, food, safety, love, belonging, money, agency-power, esteem, happiness and inspiration, but they can all be played on by clever manipulators and turned into consumer cravings, obsessions and compulsions.
* Recovery is a process of learning the healthy expression of our natural needs for sex, food, safety, love, belonging, money, agency-power, esteem, happiness and inspiration.
* A simple test to understand if you are under the spell of a craving, or a natural need, is asking yourself: “Can I not do this now?” Can I defer expression and gratification?
* What we focus on influences our thinking.
* What we think influences our feelings.
* How we feel influences our behaviors and actions.
* Our behaviors and actions influence our relationships.
* Our relationships influence our wellbeing.
* Make a list of what triggers you...
1) Triggers -> 2) Craving -> 3) Urge -> 4) Acting Out
* Attention captures the mind... Awareness frees the heart
* Attention -> Attraction -> Over Focus -> Fantasy Activated ->
Brain Hormones Activated -> Craving -> Urge -> Acting Out
* Awareness, Acceptance, Action
* Practice shifting your attention and focus to what is healthy for you.
* Daily practice of mental conditioning, managing your thoughts,
* No Practice -> No Improvement
* Practice -> Improvement
* No Effort -> No Change
* Effort -> Change
* Mindlessness -> Addictions, Obsessions & Compulsions
* Mindfulness -> Recovery of Wellbeing & Wisdom
In these difficult times, I mindfully notice I can sometimes feel sad about the state of the Earth. Sometimes I feel humiliated by people's rudeness, rejection, ignoring me, and their hyper-competitive emotional coldness. Sometimes I feel lonely and loveless. I notice that social media gradually became a cold landscape of addictive "likes" and lifeless group pages. All those "Friends" on Facebook never communicate with me meaningfully.
So many of us have become addicted to so many substances and processes. We do this to numb the pain of the world, and the pain of lack of warmth from healthy, loving family and friends.
Some of us became social media, news and political junkies. Recovery leads to return to inner-peace, inner-love-compassion-kindness, inner-wisdom and inner-happiness.
* I meditate and return to peace, serenity and positive thinking.
* Humility saves me from humiliation.
* I let go of negative thinking and all the pain from past hurts.
* I heal my heart by being gentle, compassionate, kind, loving and warm with myself.
* I allow myself to feel good about myself.
* I allow myself to be gently happy, smile : ) and be friendly again.
* I only seek relationships with healthy people, who are trustworthy, and who also seek wisdom and kindness with others.
* Mindful breathing is very helpful for lowering stress.
* I can consciously choose to take a Breathing Break numerous times a day.
* All it takes is to breathe in deeply and breathe out slowly.
* I can take a break and breathe 10 times, deeply in and slowly out.
* I can say to myself as I breathe, "peace in... peace out..."
* The secret of life is that what we deeply wish for is mostly within.
* To gain access to the universally and perpetually sought after
Secret Inner Treasures of Peace, Love, Happiness and Wisdom we need to stop searching for a moment, and realize they are within.
* Most of the time we forget this.
* When we develop a meditation practice, our life is greatly improved forever.
* We can make quiet time to calm down and access Inner-Peace, Inner Love-Compassion-Kindness, Inner-Wisdom and
* When we meditate, we can quietly ask a question, and then
quietly listen for an answer.
* This used to be called "Listening to the still, small quiet voice
* When we are in a serene state, our mind can search all its understandings and intuition, and create a wiser answer.
* We can only hear this wiser, compassionate voice when we are calm.
* This is the Calm-Wiser-Higher Mind (HIGHER SELF) rather than the Agitated-Foolish-Lower Mind (Stinkin' Thinkin') (LOWER SELF) that often gets us into trouble.
* Like an iron that needs to be plugged in to heat up, to press our clothes, we need to meditate each day, to access our Higher-Wise Mind. If we don't plug in the iron, it wont work. If we don't meditate, we don't hear our Higher-Wise Mind.
* So, the great treasure is quieting down in meditation that is a portal to Inner-Peace, Inner Love-Compassion-Kindness, Inner-Wisdom and Inner-Gratitude-Appreciation-Happiness.
* We are then able to recover our wellness and wisdom.
Mindfulness is just becoming gently aware of your thoughts, feelings and behaviors, and what is going on around you, and not being judgmentally attached to them.
* Once you start to mindfully meditate you will notice the contents
of your thoughts.
* Don't try to empty your mind and stop all your thoughts.
* Just gently notice them, without becoming attached to them.
* Notice them like they are a scene on a stage, and you are sitting in the balcony, just observing the action on the stage.
* Don't become emotionally embroiled in the action.
* Just peacefully noticing them, detached, from a distance in
* When you are finished meditating for 5, 10, 15 or 20 minutes, take a thought you noticed in your meditation and write it in a journal.
* Process what you have made it mean for you. You can reframe what it means.
* Learn the lesson it brought you, get completion on the experience, and now let the pain go.
* Allowing yourself to feel good about your self is a conscious choice.
* Accept what you cannot change about the past, or other's attitudes, or a condition that is out of your control.
* Write what you can do to shift your attitude to compassion for your self and others, and actions to take care of yourself.
* Your Mindfulness Journal can be like a good friend and trusty companion on your journey through life.
* It is a faithful and reliable way to sort out the past, jot down actions for the week, set goals to act on, and be a reminder to enjoy moments each day.
* It is a great place to keep a Gratitude List, reminding us of life's blessings we do have and good people in our lives.
* Your Mindful Manager can notices who or what is trying to enter your body, feelings and mind, and your behaviors. Mindfulness manages your:
* Inputs - what you eat, drink, smoke, the people you associate with
* Throughputs - what you think and feel
* Outputs - what you say and do, and where you go, how you spend your time and resources
* It helps you avoid what is not healthy and helpful for you.
* It eliminates unnecessary or toxic people, places, ideas, organizations and things from your life.
* Surround yourself with friends and family who give you a reality check when you’ve behaved ineffectively or are stuck in negative thinking.
* Surround yourself with friends, family, and communities who encourage you to reach your full potential, nurture your talents, and affirm your values and difficult decisions.
* I use stress reduction, deep breathing, meditation, self-hypnosis, deep relaxation and visualization to lower the internal pressure within me.
* I have deep and sweet compassion for myself.
* I make peace within with:
1) The past
2) Memories of people who hurt me
3) The way people behave that is unpleasant
4) People, places and things I cannot fix, change or control
5) My failures
6) My mistakes
7) My wrong choices
8) My lack of awareness or skills
10) Traumatic experiences
* I forgive myself and learn wise lessons.
* I reduce stress and heal myself.
* I take good care of myself each day.
* I treat myself gently and kindly as I would a good friend.
* I feel good, relaxed, at ease and comfortable.
* I smile and feel peaceful, tranquil and serene 🙂
See your doctor if your blood pressure is high. The sympathetic system in the body takes care of digestion and elimination of waste. The parasympathetic system takes care of danger-emergency situations, pumping more blood, faster, raising blood pressure in the veins. When you are chronically angry and resentful, your body is in semi-emergency all the time. We can change this by making lifestyle changes to help reduce blood pressure:
* Reduce excess weight
* Exercise 3 times a day for 10 minutes
* Lower sodium (salt) and increase potassium (bananas)
* Vitamin B6 and B12
* Vitamin C
* Omega 3 (salmon, walnuts, almonds, macadamia nuts, hazelnuts, pecans)
* Get some sunlight that alters levels of the small messenger molecule, nitric oxide (NO) in the skin and blood.
* Walk in nature
* 7-9 hours sleep
* Get enough protein to create Serotonin, the happiness hormone
* As much as possible, no internet at least 3 hours before sleep.
* Stay away from thinking and conversations that agitate you.
* Let go of anger and resentment you have for unenlightened people, they will take away your ability to produce Serotonin, the Happiness Hormone 🙂
* Heal past emotional wounds and let go of the pain.
* Meditation and deep breathing each day helps you return to calmness, peace, simplicity, compassion, gratitude, gentle happiness and wisdom.
* Listen to peaceful music.
* Use this affirmation all day... "I allow myself to feel peaceful, positive, grateful and happy" 🙂
* Here is a super fun, great affirmation.
* Memorize these ten words: peaceful, positive, grateful, happy, warm, kind, friendly, fun, creative, wise.
* You can see this image enlarged below, it is the last one.
* Whenever you need to lower your blood pressure, or feel better, just say these words to yourself 3 times and breathe deeply.
* Then do something helpful or healthy for yourself or someone else.
* I am peaceful, positive, grateful, happy, warm, kind, friendly, fun, creative and wise 🙂
* You can enjoy this affirmation anytime.
* It will help you produce Serotonin, the Happiness Hormone 🙂