Three steps to mindful smoking

Photo copyright Rob DeWitt.Yesterday I wrote about using mindfulness to deal with the craving for tobacco. By coincidence, an old friend, Sagaracitta, has recently published an article on the same topic. It’s a long article, but it contains this handy suggestion for smoking with mindfulness (which I’ve slightly edited).

Before smoking

Scan through your body. Make a note of how you are feeling. Then contact your breath.
Without altering your breath, just be aware of three full cycles of your breathing.
Look at your cigarette packet. Read any warning labels. Just be aware of it.
Be aware of one full cycle of your breath. Notice any feelings that are arising.
Pick up the packet. Feel it. Smell it. Put it back down.
Be aware of one full cycle of your breath. Notice any feelings that are arising.
Pick up the packet. Take out a cigarette. Put the packet down with the cigarette lying on top.

Smoking

Be aware of one full cycle of your breath. Notice any feelings that are arising.
Pick up the cigarette. Feel it. Smell it. Put it back down.
Be aware of one full cycle of your breath. Notice any feelings that are arising.
Pick up the cigarette. Feel it. Smell it. Light it without inhaling.
Holding the cigarette, be aware of one full cycle of your breath. Notice any feelings that are arising.
Inhale slowly. Be aware of the sensations of inhaling. Feel the taste. Smell the smell.
Holding the cigarette, be aware of one full cycle of your breath. Notice any feelings that are arising.

put out your cigarette
Exhale slowly. Be aware of the sensations of inhaling. Feel the taste. Smell the smell.
Holding the cigarette, be aware of one full cycle of your breath. Notice any feelings that are arising.
Repeat until you are ready to put the cigarette out.
Notice how much you leave on the cigarette before you put it out.
And be aware of one full cycle of your breath before you finally stub it out.

put out your cigarette.

After smoking

Scan through your body. Make a note of how you are feeling. Then contact your breath.
Without altering your breath, just be aware of three full cycles of your breathing.
Make a mental note of how you found the practice

Why not try this and let us know how you get on?

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Smoking meditation
Is your meditation smoking?
Six Steps to Living in the Moment

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