Alcoholics Anonymous
Quieting the Mind, One Day at a Time
1 Minute
Stop what you are doing.
Take 3 slow breaths in and out. (takes about 20 sec)
Relax your shoulders. (5 sec)
Fix your eyes on a random non moving object. (5 sec)
Take the phone out of your hand.
Silently ask:
What would You have me do next?
Remain quiet for 5 more breaths. (20-30 sec)
Feel the difference.
Then take the next honest and helpful action.
A Simple Way to Begin:
You do not need to clear your mind, sit perfectly still, or meditate for a long time. Begin with a few quiet minutes and allow your practice to grow naturally.
1. What Is Meditation? Lets Keep this very simple:
Meditation is the practice of becoming quiet, noticing our thoughts, and returning our attention to the present moment. In recovery, meditation can help us pause, listen, and become more aware of the direction our Higher Power may be offering.
Prayer can be thought of as speaking. Meditation can be thought of as listening.
2. How to Get Started
A Simple 3-Minute Meditation
Sit somewhere reasonably quiet.
Place both feet on the floor or sit comfortably.
Close your eyes or gently lower your gaze.
Take one slow breath in and one slow breath out.
Silently ask for guidance for the day.
Notice your breathing.
When your mind wanders, gently return to your breath.
End by asking for the power to do the next right thing.
Important message:
Your mind will wander. That does not mean you are doing it wrong. Noticing that your mind wandered and returning to the present moment is the practice.
3. A Simple Step 11 Meditation
Begin
Take a slow breath. 3 times In and out.
Inhale in through the mouth, Exhale slowly through the nose.
Become aware of where you are.
Relax your shoulders, face, and hands.
Silently say:
Higher Power, help me become quiet.
Help me know Your will for me today.
Give me the strength, patience, and courage to carry it out.
Sit quietly for a few moments.
You do not need to force an answer. Simply remain open.
Before finishing, ask:
What is the next right thing?
Where can I be helpful?
Is there anything I need to let go of?
What quality do I need today—patience, courage, honesty, kindness, or acceptance?
4. How to Build:
Use your phone as a timer, but place it behind where you cannot glace at it.
Week 1: Begin With 1 Minutes
Focus only on sitting quietly and noticing your breath.
Week 2: Increase to 3 Minutes
Add a short prayer or intention before becoming quiet.
Week 3: Increase to 5 Minutes
Spend part of the time breathing quietly and part reflecting on a spiritual principle.
As Your Practice Grows
Experiment with:
Guided meditation
Walking meditation
Gratitude meditation
Quiet prayer
Reading a short recovery passage before sitting
Repeating a simple word such as “peace,” “acceptance,” or “let go”
Sitting silently after completing a morning inventory
NOTE:
Longer is not always better.
A short meditation practiced consistently can be more helpful than a long meditation done occasionally.
5. Put Meditation Into Your Daily Schedule
Morning
Meditate before looking at email, social media, or the news.
Possible sequence:
Wake up.
Drink water or coffee.
Read a short recovery passage.
Pray for guidance.
Meditate for 3–5 minutes.
Consider what you can contribute today.
During the Day
Use a one-minute pause before:
An important conversation
A stressful meeting
Responding when angry
Making a major decision
Entering an AA meeting
Calling a sponsor or another alcoholic
Evening:
Take a few quiet minutes to review the day.
Ask:
Where was I helpful?
Where was I fearful, selfish, dishonest, or resentful?
Do I owe an apology?
What am I grateful for?
What can I place in my Higher Power’s care tonight?
6. Finding the Best Time:
After waking or Prayer
Quiet breathing for 1 minute
Midday Pause and reset
1 minute
Before a difficult situation
Ask for guidance 30–60 seconds
Before sleep Review,
Gratitude, and release 3–5 minutes
7. When Meditation Feels Difficult
This section reassures us its OK - were learning.
“I Cannot Stop Thinking” You do not have to stop thinking.
Notice the thought and return to your breath.
“I Feel Restless” Start with one or two minutes.
Walking meditation may also be helpful.
“I Keep Forgetting” Choose a consistent time and set a gentle reminder. Maybe a calendar event on your phone.
“I Do Not Feel Anything”
Meditation is not about creating a special feeling.
The benefits often become noticeable through greater patience, awareness, and better decisions.
“I Am Not Sure What God’s Will Is”
You may not receive a clear answer. Look for the next honest, loving, responsible, and helpful action. Or just smile, that is clearly God's will for us, to be happy.
8. Closing Thought:
Meditation is not about becoming perfect or escaping life. It is about becoming quiet enough to meet life with greater awareness, humility, and faith.
Begin with a few minutes.
Return tomorrow.
Allow the practice to grow one day at a time.