Meditate Rather than Intoxicate – Meditation as a Tool for Relapse Prevention

The coming of the hideous four horsemen

There’s always a moment on the other side of a binge where you come to, wondering where you are, what happened and whether there is a bottle somewhere.

If you manage to find a bottle that isn’t empty, you know you can at least blot out reality for a few more hours. If that bottle is empty, panic sets in. And if it’s the middle of the night, all you are left with for company are the hideous four horsemen.

Terror, bewilderment, frustration and despair.

I lost count of the times I lay in bed, retching and sweating, promising myself “never again”, only to break that vow the very next hour/day/week. 

Amid the cacophony from the judge, jury and executioner in my head, one question always looped in torment: How could I have been so stupid?”

Powerlessness and how the brain of an alcoholic works

Years later, I learnt there was a scientific reason why I had been so ‘stupid’. Sustained, chronic drinking rewires the brain. 

The reward system, which consists of a group of neural pathways and structures in the midbrain, ordinarily reinforces life-sustaining behaviours like eating and bonding.

In the brain of an alcoholic, the normal pleasures of life don’t cut it, and life can feel frustratingly dull unless drunk or high.

Over time, it takes more and more alcohol to release the same surge of dopamine, while the prefrontal cortex, the region responsible for planning and self‑control, becomes less effective at making rational choices. 

Back when I was drinking, it felt  like an internal battle between two voices: one part of me truly hoped I wouldn’t drink again, while the other conjured vivid fantasies of that first soothing sip. 

In the end, drinking seemed like a relief from the obsession itself. Looking back, I see how powerless I felt before I learnt any tools to intervene.

Why meditation helps with relapse prevention

I wish I’d understood the power of meditation during my darkest battles with drinking. When cravings swept over me, I felt like there was no refuge except the familiar path back to the bottle. I had no idea that just twenty minutes of sitting quietly could have spared me yet another descent into that chaotic drunken abyss.

Meditation can help prevent relapse because it brings more awareness to what is going on inside your head. 

There are a couple of perspectives through which to view the benefits of meditation as a tool for relapse prevention.

Spiritual perspective. Be the observer rather than the participant

A regular meditation practice can help you see that your true nature is pure awareness beyond the mind and its cravings. There is no need to participate in every thought (or craving) that your mind conjures.

Meditation helps you to become the observer rather than the participant, which helps with the following:

• Witnessing thoughts and urges without reacting, reminding yourself that cravings are temporary phenomena, not ultimate realities.
  
• Self-inquiry (asking “Who is experiencing this urge?”), which creates a space between the feeling and your response, weakening its grip.

This approach shifts your identity from “the person who craves” to the witness observing cravings, which can make urges easier to ride out.

Scientific perspective: Mindfulness-based relapse prevention (MBRP)

Mindfulness‑Based Relapse Prevention (MBRP) is a therapeutic approach designed to help people recovering from addiction to maintain sobriety by blending mindfulness with traditional relapse‑prevention techniques.

• Neuroimaging studies indicate that mindfulness increases connectivity between the brain’s default-mode network and prefrontal regions, improving self-regulation and reducing cue-reactivity in alcoholics.
• Participants in MBRP often report lower cravings, greater acceptance and more control over their actions
• A 2023 randomised trial found that MBRP participants maintained reductions in heavy drinking days better than those in standard relapse prevention programmes.

These insights reveal that meditation can enhance both mental awareness and neural pathways critical to resisting relapse.

Types of meditation for relapse prevention

If you’re new to meditation, you may wonder which practices are most effective. Here are several meditation styles, each offering unique benefits.

• Zazen meditation. Zazen was my go to meditation for over 15 years before starting Holosync. I appreciated its simplicity, and it greatly aided my early recovery while also introducing me to the concept of being an observer of my thoughts instead of a participant. 
• Body scan. Systematically move your attention from head to toe, tuning into physical sensations. Awareness of bodily signals helps you identify triggers early and respond with healthier coping strategies.
• Compassion meditation: Cultivating self-compassion softens the harsh inner critic that fuels shame and relapses. Research shows increased mindfulness and self-compassion correlate with reduced substance use
• Holosync meditation. I didn’t know about Holosync meditation back in early recovery, but if I had, I wonder how different things may have been. Holosync has massively expanded my awareness since I began practising. And an expanded awareness gives you insights into where your mind is taking you, such as convincing yourself that it will be a good idea to take that first drink.
• Movement-based practices. Walking meditation, yoga and qigong integrate gentle movements with focused awareness, ideal if sitting still feels uncomfortable.

Evidence: what studies reveal

Research on meditation and relapse prevention is promising, and key findings include reductions in craving intensity, fewer heavy drinking days and improved mood and stress regulation.

Pilot trials report increases in acceptance and awareness, and systematic reviews highlight mindfulness’ ability to decrease withdrawal symptoms and improve quality of life

Overall, research indicates that meditation serves as a valuable adjunct rather than a universal cure, and ongoing research continues to enhance our comprehension.

Here are some links to recent studies which demonstrate the benefits of meditation in addiction treatment.

• Meditation fosters abstinence and emotional well-being. An eight-week mindfulness programme for alcohol-dependent adults showed 94.5% abstinent days and significant reductions in anxiety, depression and stress.
• MBRP reduces craving and relapse risk. Participants in early pilot trials reported greater acceptance and reduced cravings compared with treatment as usual. The same programme decreased heavy drinking days in a later randomised trial.
• Mindfulness improves co-occurring symptoms: A 2021 review found that MBRP decreases cravings and withdrawal symptoms and enhances quality of life, particularly in those with significant anxiety or depression.

Moving forward after a relapse

I lost count of how many times I relapsed. It took 8 years from attending my first AA meeting to finally putting the plug in the jug.

With nearly two decades of distance from that last drink, I can see each relapse as its own bittersweet gift. Each one taught me, in no uncertain terms, that there is no safe way for me to drink.

Each relapse has made my recovery stronger, and I never take the sobriety I have today, along with the countless gifts it has blessed my life with, for granted.

Here are a few things I wish I’d understood about relapsing when I was in that perpetual cycle of hell.

1. Pain is the path to growth. Learn to see your pain as a teacher. My continual relapses lead me to some dark places, places that I never wish to visit ever again. In the end they taught me the most valuable lesson I will ever learn in this lifetime. If I drink, I have no idea what will happen or where I will end up. 
2. Relapse doesn’t mean failure. It’s uncommon to “get it” after your first meeting and then live happily ever after. Recovery is a journey with inevitable bumps and setbacks; they don’t mean you’re doomed. Treat each stumble as a temporary detour on the road to lifelong sobriety. You will get there, as long as you don’t give up on yourself.
3. Find a healthier escape for the day. After a three‑day binge, getting to a meeting felt impossible, as I was physically and mentally wrecked. Sometimes the best you can do, is get through the day without pouring another drink. In that raw space, give yourself permission to distract and soothe in other ways: binge a box set, order takeaway, call a friend. Anything that gets you to tomorrow without more alcohol creates a tiny foothold for your healing. 
4. Connect when you can. Isolation is the addict’s familiar refuge, but it feeds the illness. Once you’re physically able, pick up the phone, talk to someone who understands and get back to a meeting or support group. Connection dissolves the shame and reminds you that you’re not alone.
5. Return to meditation. As I’ve shared throughout this piece, meditation isn’t just preventative; it’s also medicine for the mind after a slip. Sitting quietly with yourself can calm the storm, help you process what happened and allow you to release it, preparing you to move forward with renewed intention.

Choosing Awareness Over Intoxication

Meditation is not a cure-all, but it offers a powerful toolkit for recovering from addiction and preventing relapse. By cultivating awareness, developing self-compassion and changing how your brain reacts to cravings, meditation can help you move from feeling enslaved by urges to observing them as passing phenomena. When coupled with evidence-based therapies, social support and compassion for yourself, meditation becomes a potent ally on the journey to sobriety.