Here are two guided meditation audios with scripts, one is 10 minutes and the other one is 20 minutes long.
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Guided Meditation to Stop Drinking: 10 Minutes
Meditation Script to Stop Drinking
To practice this meditation, sit in a comfortable position with your feet planted firmly on the ground, palms in your lap facing downwards spine in straight alignment and eyes gently closed. Whenever you’re ready, begin by taking a long, deep cleansing breath. Inhaling through your nose, stomach expanding, chest rising, holding it at the top. And when you’re ready, exhale with a long audible sigh.
At the end of that breath repeat this again, feeling yourself present in your body as you breathe in the air even more deeply than before. The stomach and chest expanded, holding it at the top, and as it feels right to you, just let it all go with a long sigh.
And finally, at the end of that breath, one more deep cleansing inhale – stomach and chest, fully expanding, holding the breath at the top and when it feels right to you, exhaling with a sigh. At the end of this breath, just breathe at a pace that is comfortable for you in and out through your nose as you breathe. Be intentional about allowing your stomach to expand on every inhale and contract on every exhale. Do this to signal to your body that you are safe in this moment and as you breathe this way, focus your awareness on your heart, in the center of your chest and a couple of inches inwards.
Allow yourself to notice any pain you may be experiencing here. Be gentle with yourself and accept yourself in this moment.
What within you desires alcohol and what is it? Why do you want to drink? What void are you trying to fill? What are you trying to run away from? Be honest with yourself. No matter how painful, it’s okay if this brings tears in this moment. It is your responsibility to love yourself through whatever it is you are going through. So often we drink in order to try to fill a void in our life.
Whatever you are seeking from the alcohol in this moment, you have the chance to be that for yourself. If you’re seeking companionship, fun, spontaneity, whatever it is that you are looking for in this moment, be that for yourself. You have everything you need already within you in this moment. Recognize that. Recognize that you can be your own security. You can be your own companionship. You can be your own fulfillment. There is nothing to run away from, nothing to seek outside of you. Everything that you need is within. Spend a few moments just listening to your heart, the energy center in the middle of your chest and a couple of inches inwards. Keep your awareness here and listen as you love and accept whatever your heart needs.
What does your heart want you to know? What does your heart need from you in this moment? Be your own loving parent and hold yourself. You may even do this physically. Wrapping your arms around yourself. Give yourself love, give yourself whatever it is you are seeking outside of you. Let yourself have what you need right now in this moment as you affirm, I am enough. You do not need anything outside of you to fill any kind of void or to help you run away from anything. No. Everything you need is right here in your heart right now. And as you hold yourself, you lovingly accept all that you are, you lovingly accept yourself without trying to change anything, without judging it.
Just be, take this loving acceptance of yourself as a guide. If your arms are wrapped around you, you may lower them down to your lap now and feel a commitment within you. A commitment to continue to honor yourself this way. Anytime you feel the need to pick up a drink instead of returning to this meditation, returning to yourself, filling up your well emotionally and spiritually, be proud of yourself for doing this work. And when you’re ready, slowly begin to bring your awareness back to the room around you. Opening your eyes when you’re ready, knowing that if you do drink in the future, not to beat yourself up or judge yourself instead to simply return back to this practice.
Stop Drinking Meditation: 20 Minutes
Meditation Script to Stop Drinking
Welcome, I am honored to guide you on this relaxing session to inspire you to quit drinking…
Making this life choice at first may be very difficult, but with persistence and dedication, you turn your life into something that is truly amazing, where you can achieve your dreams, without the harmful effects of alcohol holding you back.
Find a nice comfortable spot where you will not be disturbed by anyone or anything for the duration of this session. You may close your eyes at any time to begin your journey into relaxation.
If you are ready to take on quitting drinking right now, take a deep breath in… inhale as much as you can… and as you exhale say… “I am in control of my choices.”
Good…
Breathe in deeply again, feeling your body expand with the breath and as you breathe out repeat, “I am in control of my choices.”
Really feel the meaning of these words…
(pause)
Let’s relax even further now by following the breath… notice how your breath is flowing naturally right now and do not try to change it… simply watch it come and go… come and go…
(pause)
If you like, you can imagine that you are at a secluded beach… the weather is perfect… the sun is bright in the sky and gentle on your skin…
(pause)
The waves represent your breath… endlessly coming and going… you can hear the sound of your breath coming in and out, similar to the waves breaking on the sand…
(pause)
This beach and all its beauty represent you in your amazing natural state…
(pause)
It is important to know that even though addiction can seem consuming, you have power over your impulses… your impulses are not you…
(pause)
Just like you have power over your breath, and can choose when to breathe deeply…
(pause)
You have chosen to stop drinking now… so when you are fighting impulses, turn to the power of your breath and instead take several deep breaths when you find you are faced with an impulse to drink…. Breathe…
(pause)
As you relax even more now, you can feel how you are highly motivated to stop drinking… it is now your life’s mission.
(pause)
Through the power of full breathing when faced with an impulse to drink, you release the need for alcohol…
(pause)
Drinking alcohol no longer brings you enjoyment, pleasure, or peace… it is something that you avoid.
(pause)
When you let go of your need for alcohol, you can fully enjoy life in so many other ways…
(pause)
You are overcoming your need to drink one day at a time… breathe…
(pause)
Now, visualize with the great power of your imagination that you are fully sober every day… living life happily without alcohol…
(pause)
Notice the things you are doing when you no longer need to drink…
(pause)
How do you feel in your body when you are sober and healthy?
(pause)
How do you feel in your mind when you have fully let go of any addiction to alcohol?
(pause)
See yourself clearly living a sober life… being full of energy… happy… free… you deserve to be healthy…
(pause)
Beginning to heal your relationships with people….
(pause)
Visualize yourself in as much detail as possible dedicated to self-love and self-care… it is easy to do when you breathe in times of trouble or doubt…
(pause)
Surround yourself with people who love you… forget about people who encourage you to drink…
(pause)
You create your reality…. Every moment is an opportunity for growth and advancement…
(pause)
Hear yourself repeat these statements…
“I have the courage and discipline to make being sober a way of life…
Breathe in and out, feeling this newfound willpower…
I am determined to quit alcohol…
Breathe…
I am kind to myself through times of struggle, the road to recovery might be bumpy, but it leads to true joy and happiness…
Breathe deeply into these words…
I make a commitment to take responsibility for my life and my choices…
Breathe…
Good…
From now on, you love and respect your body by avoiding the harmful effects of alcohol…
(pause)
Choose health… choose clarity… choose life…
(pause)
In times of overwhelming impulses to drink alcohol, take 3 deep breaths and drink a glass of water…
(pause)
This is the way that you overcome addiction… one step at a time… one breath at a time…
(pause)
From now on, you take very good care of yourself… health is your priority… avoiding places and events where alcohol is offered is now your new healthy habit…
(pause)
It is so nice living a healthy lifestyle… you feel crisp and clear… healthy and confident…
(pause)
So much time has been freed up that you used to waste on alcohol…
(pause)
Now you breathe deeply to make it through cravings… water never tasted so good…
You are getting healthier every single day from this amazing change you have made…
(pause)
Breathe in again as much as you can and repeat these statements…
“I enjoy being healthy. I am making good choices towards a healthy lifestyle.
Every day, I am getting mentally stronger and physically healthier.
I am free from my alcohol addiction.”
Good… Now gently returning your awareness to the present moment, begin to move your fingers and toes to feel this new, fresh body that is excited to live life making healthy choices every moment of every day… whenever you are ready to take on a sober life, open your eyes.