Three steps to mindful smoking

Photo copyright Rob DeWitt.
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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2 Comments. Leave new

I haven’t smoked in eight years but after reading that I think I want a cigarette now. :-)

Reply

Uh, oh!

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