Meditation and its Benefits in Addiction Recovery

Quitting drink and drugs was the best thing I’ve ever done for my wellbeing. And regular meditation is the second best thing.

Despite meditation being part of Step 11, it surprises me how few people in the rooms of AA practice it regularly or at all.

There is a misconception that you somehow need to empty your head of thoughts in order to meditate or that you will feel ‘at one’ with everything or have a spiritual experience after meditating for a while.

Meditation, especially when I was starting out, offered very practical benefits. It helped settle my whirly-gig mind in early recovery and enabled me to observe cravings objectively rather than react to them unconsciously.

My opinion on meditation is that everyone should do it! I honestly believe the world would be a better place if meditation was simply a part of daily routine. However, for recovering addicts and alcoholics, I believe meditation is essential because addiction is a mind-based illness, and meditation offers a way to exist outside of the mind as an observer of thought rather than a participant.

Why meditation matters in recovery

Early recovery can be brutal at times. Your mind’s been wired to dodge discomfort with a drink or a hit, and when that’s gone, every rough feeling feels like a shove toward the edge.

I remember pacing my flat, the urge to drink clawing at me, promising relief. Meditation stepped in like a quiet friend, not fixing it all but giving me a way through. After twenty minutes of sitting, breathing, and observing the rise and fall of those cravings, they would relinquish their hold, allowing me to get on with my day without succumbing to the beast.

It’s practical, not fancy. You don’t empty your head; you learn to see the internal dialogue for what it is and not jump in. When cravings strike, instead of reacting impulsively, you observe them.

That shift saved me in those shaky first years. Addiction’s a mind game, and meditation hands you a tool to step outside it, to watch rather than drown. It’s not about feeling enlightened; it’s about surviving the day without cracking. For us recovering addicts, that’s everything.

Scientific evidence supporting meditation in recovery

There’s  no doubt that meditation has been a significant benefit in my recovery. But what does science have to say about meditation’s benefits for addiction treatment?

There’s substantial evidence, from studies on cravings to research exploring how the brain changes as a result of a consistent meditation practice.

Addiction leaves lasting marks on your mind, even after you’ve put the drink or drugs down. The following studies support the idea that meditation can help recovering addicts and alcoholics.

• A 2018 study on mindfulness-based relapse prevention (MBRP) (https://pubmed.ncbi.nlm.nih.gov/29910013/) showed mindfulness meditation cutting cravings and relapse rates for people with substance issues. Those who stuck with it handled stress better without reaching for the old crutches. 
• Research into mindfulness treatment for substance misuse (https://pubmed.ncbi.nlm.nih.gov/28153483/) found mindfulness-based relapse prevention outdoing standard treatments for keeping sobriety on track.
• A 2016 review (https://pubmed.ncbi.nlm.nih.gov/27306725/) dug into how meditation tweaks the prefrontal cortex, the decision-making part of the brain, and calms the amygdala, which plays a crucial role in handling stress. Long-term addiction seriously erodes our ability to cope with stress, and meditation can be an effective way to rebuild the brain’s stress resilience. 
• A 2018 study (https://pmc.ncbi.nlm.nih.gov/articles/PMC6247953/) supported this, demonstrating that meditation alleviates stress and stabilises emotions in recovering addicts, two significant factors that can undermine sobriety if they falter.
• A recent 2025 study (https://www.sciencedaily.com/releases/2025/02/250204132018.htm) ties meditation to better dopamine balance, which matters when addiction has hijacked your reward system. 

Benefits of meditation in addiction recovery

We know there’ve been several scientific studies that have shown how meditation benefits addiction recovery. Below I outline some specific ways it has helped me in my recovery journey.

Mental and emotional benefits

Recovery can feel like navigating a storm in your head at times. When life’s stresses pile on and anxiety gnaws, the temptation to escape into chemical intoxication can be overwhelming.

Meditation has been an anchor throughout my recovery. While it doesn’t eliminate stress, it certainly mitigates its impact and facilitates its management. I’ve found it helps me manage the emotional ups and downs that come with staying sober.

Here are some mental and emotional benefits I get from meditating regularly:

Eases stress

I’m far better at dealing with stress than I used to be. Find a quiet place the next time you feel overwhelmed and are struggling to continue with your day. Sit comfortably with your eyes closed and focus on your breath for 20 minutes. Your stressor may still be there after 20 minutes, but you may have a better outlook that helps you cope.

Reduces anxiety 

Anxiety used to strike hard, spiralling over small things until I felt trapped. Sitting with my breath helps me calm those racing thoughts so that my internal world is quieter and more manageable.

Expands awareness 

Perhaps the biggest benefit from a mental and emotional perspective is a greater awareness of the thoughts my mind is generating – most of which aren’t helpful! An expanded awareness increases the gap between trigger and reaction, allowing a greater degree of control over how to react when feeling angry, for example.

Meditation isn’t about chasing some perfect state of mind. It teaches you to sit with tough feelings without running back to old escapes. We’ve all spent years dodging what’s inside—guilt, fear, the lot—and this practice lets you face it without falling apart. Some days, it’s a slog, but it’s kept me going through more rough patches than I can count. 

For anyone in recovery, it’s a tool to hold onto, one that builds strength with every quiet moment you give it.

Physical and neurological benefits

I’ve recently started using one of those fitness trackers when at the gym. However, an intriguing thing I’ve noticed is that my heart rate is 10 beats per minute lower after finishing a meditation session!

Research demonstrates that mindfulness can lower blood pressure, supporting this anecdotal observation. As a society we are guilty of handing out blood pressure medication to borderline cases when perhaps a better prescription would be a daily dose of meditation.

Meditation and the brain

There is now widespread recognition that meditation benefits the brain. Studies suggest meditation strengthens the prefrontal cortex, giving you a greater degree of control over addictive impulses. It also quietens the amygdala, so you’re not jumping at every shadow. Meditation helps calm the mind and body, reducing the physical and emotional stress that triggers cortisol production.

Spiritual benefits

When I started meditating, it was purely for practical benefits. In early recovery it offered some much-needed quiet time each day to level my mind out and help me deal with cravings. As I progressed in my recovery, it helped me deal with the usual life stresses that attach themselves to working, being in a relationship, socialising, and trudging the road to happy destiny!

Talk of spiritual matters is difficult, because really it comes down to individual perspective. That is why those eastern mystics talk in riddles! 

However, meditation has certainly shifted the way I view myself and the world around me. I feel a sense of connection that I never had when I was younger, and I get a real sense at times of the presence of my ego and an ‘observer’ beyond that. 

Meditation’s biggest spiritual benefit is being able to observe my thoughts rather than be lost in them. 

Types of meditation that can help recovery

There’s no need to overthink meditation, especially not in early recovery when your mind’s a tangle of cravings and regrets. The good news is there are straightforward ways to ease into it, each offering something practical for those of us rebuilding a life after addiction. 

I now meditate using Holosync, but I stumbled through a few types before finding what worked for me. They all helped in their own way by giving me a quiet space to steady myself.

Here are a few types worth trying if you’re new to this:

• Mindfulness meditation: You sit, focus on your breath, and gently bring your mind back when it wanders. It’s great for recovery because it teaches you to sit with discomfort without acting on it.
• Guided meditation: A recording or app leads you through the process. These are helpful if you find it difficult to sit in silence without your thinking going into overdrive. Headspace and Insight Timer  are two popular apps I have found helpful. Both have free versions, making them an excellent option for people in early recovery when money is often scarce.
• Loving-kindness meditation (Metta): This one’s about silently wishing well for yourself and others. Initially, I was sceptical, yet it has the potential to alleviate the feelings of guilt and self-loathing that often accompany the process of rebuilding a life after addiction.

Whatever type of meditation you decide to try, I think consistency is crucial. Make it a part of your daily routine. I don’t believe you need to meditate for long periods to reap the rewards. 10 mins is better than nothing!

Incorporating meditation into your daily routine

Building meditation into your day isn’t about grand gestures. It’s about making it a habit, like brushing your teeth or showing up to a meeting. Early in recovery, I needed something to anchor me, and setting aside a regular time to sit quietly became just that. 

Here’s how to improve the chances of your meditation practice becoming part of your daily routine:

• Pick a time that works: I do mornings—it clears my head before the day starts. Find what suits you, whether it’s evening or a lunch break. Even ten minutes is enough to begin.
• Keep it simple: I use the same chair every day, no fuss. A quiet corner is all you need. Don’t worry about candles or special cushions. Work with what we’ve got.
• Stay consistent: Missing a day happens. I’ve done it plenty of times. Just get back to it the next day without beating yourself up. It’s the steady effort that builds the habit, not perfection.

Nurture the observer, quieten the monkey…

I got into meditation just before I stopped drinking. I knew addiction was centred within the mind and saw it as a way of coping with cravings and gaining insights into why I had a mind that wanted to continue drinking despite the terrible consequences. When I quit the booze and started the 12-step process, I was pleased to see that it was part of the recovery programme.

Personally I don’t believe meditation alone can stop an addiction – well it certainly didn’t work for me. The 12 steps are the foundation of my recovery, but meditation has had a positive impact on it, helping me build a happy, sober life better than I could ever have imagined. 

During my drinking days, people often described my demeanour as “out of his head”. Now that I’m sober and have been meditating for nearly two decades, the phrase “out of my head” means something entirely different. Meditation has taught me to observe my thoughts rather than react to them. Nurture the observer and quieten the monkey.

This is a far nicer way to be ‘out of my head’!