Mindfulness Courses

Mindfulness-Based Relapse Prevention MBRP is a novel treatment approach developed at the Addictive Behaviors Research Centre at the University of Washington, for individuals in recovery from or affected by addictive behaviors. (Bowen, Chawla, and Marlatt, 2010).

The program is designed to bring practices of mindful awareness to individuals who have suffered from the addictive trappings and tendencies of the mind. MBRP practices are intended to foster increased awareness of triggers, destructive habitual patterns, and “automatic” reactions that seem to control many of our lives. The mindfulness practices in MBRP are designed to help us pause, observe present experiences, and bring awareness to the range of choices before each of us in every moment. We learn to respond in ways that serve us, rather than react in ways that are detrimental to our health and happiness.

Ultimately, we are working towards freedom from deeply ingrained and often catastrophic habits.

Similar to Mindfulness-Based Cognitive Therapy for depression, MBRP is designed as an aftercare program integrating mindfulness practices and principles with cognitive-behavioral relapse prevention. In our experience, MBRP is best suited to individuals who have undergone initial treatment and wish to maintain their treatment gains and develop a lifestyle that supports their well-being and recovery.

Session 1: Automatic Pilot and Relapse

When we experience cravings and urges to engage in destructive behaviors, we often engage in reactive behaviors, acting on them without full awareness of what is occurring and what the consequences will be. This first session introduces the idea of “automatic pilot”, or acting without awareness, and discusses the relationship between automatic pilot and relapse. We begin by using mindful awareness to recognize this tendency, and then learn to begin shifting from our habitual and often self-defeating behavior to observation of what is happening in our minds and bodies without “automatically” reacting. This session uses the raisin exercise to introduce mindful awareness and contrast it to automatic pilot. Body scan practice is then introduced as a way of bringing attention to present-moment experiences of the body.

Session 2: Awareness of Triggers and Craving

This session focuses on recognizing triggers and introduces the practice of experiencing them without automatically reacting. We begin by learning to identify triggers and observe how they often lead to a chain of sensations, thoughts, emotions, and behaviors. Mindfulness can bring this process into awareness, disrupting automatic behaviors and allowing greater flexibility and choice. The SOBER breathing space is the practice that can extend this quality of mindfulness from formal sitting or lying-down meditation into the daily situations and challenges we encounter

Session 3: Mindfulness in Daily Life

Mindfulness meditation can increase our awareness and subsequently help us make better choices in our daily lives. Because breathing is always a present-moment experience, pausing and paying attention to the breath is a way to return to the present moment and bring awareness back to the body. With presence and awareness, we are often less reactive and can make decisions from a stronger, clearer place.

Session 4: Mindfulness in High-Risk Situations

In this session, we focus on staying present in challenging situations that have previously been associated with substance use or other reactive behavior. We learn how to relate differently to pressures or urges to use substances and practice responding to highly evocative stimuli with awareness rather than reacting automatically or out of habit.

Session 5: Acceptance and Skilful Action

It is important to find the balance between accepting whatever arises while also encouraging healthy or positive action in our lives. For example, we might not have control over things that happen to us, emotions that arise, current job or family situations, or other people's behaviors and reactions. When we fight against these things, however, we tend to feel frustrated, angry, or defeated, which can be triggered to destructive behavior. When we accept the present as it is, we are not being passive. We are allowing what already is without struggle or resistance. This is often a necessary first step toward change. The same is true of self-acceptance; it often requires a complete acceptance of ourselves just as we are before real change can occur.

Session 6: Seeing Thoughts as Thoughts

We have had a lot of practice over the past several weeks noticing our minds wandering and labeling what is going on in our minds as “thinking”. We have practiced gently returning the focus of attention to the breath or body. Now we want to turn our focus to thoughts and begin to experience thoughts as just words or images in the mind that we may or may not choose to believe. We will discuss the role of thoughts and believing in thoughts in the relapse cycle

Session 7: Self-Care and Lifestyle Balance

We have spent several weeks paying close attention to the specific situations, thoughts, and emotions that put us at risk for relapse. In this session, we take a look at the broader picture of our lives and identify those aspects that support a healthier, more vital life and those that put us at greater risk. Taking care of oneself and engaging in nourishing activities are essential parts of recovery.

Session 8: Social Support & Continuing Practice

Recovery and mindfulness practice are both lifelong journeys that require commitment and diligence. This is not an easy voyage. In fact, it can feel at times like swimming up-stream. Thus far, we have learned about factors that put us at risk, some skills to help navigate through high-risk situations, and the importance of maintaining lifestyle balance. Hopefully participating in this group has also provided a sense of support and community. Having a support network is crucial to continuing along the path of practice & recovery. Having a recovery support system can help us recognize signs of relapse and provide support when we feel we are at risk. Having support around our meditation practice can help us sustain our practice and choose to show up for our lives mindful, intentional, and compassionate way.