Quitting or cutting back on an addictive behavior can be extremely challenging. What works for one person might not necessarily work for another. This ritual meditation is designed for people who need a “substitute” ritual for addictive behaviors. Whether you are quitting ‘cold turkey’ or cutting back, following these steps will help you create a new ritual to replace the old one. If it works for you, this ritual can help you abstain for at least one hour.
There are seven steps. The steps involve drinking from a glass of water, focused breathing, repeating verses from Tanakh (mostly Tehillim), and journaling or meditating on a question. Seven is an important number in Judaism, as it signifies completeness; Hashem completed the world in seven days. Each of the five verses are recited fourteen times, totaling seventy. Seventy also represents completion as well as fullness of years. The first letter of each verse spells the word גְאוּלָה, ge’ulah, which means liberation or redemption. By making an effort to abstain from addictive behaviors, we are liberating ourselves from the narrow places within ourselves that evoke cravings and urge us to make unhealthy choices.
Feel free to follow all instructions in bold, or just the instructions that feel helpful.
Step One
- Fill a glass with water. Sit somewhere where you typically sit when you engage in addictive behavior.
- Say the following blessing:
.בָּרוּךְ אַתָּה ה׳ אֱלֹהֵינוּ מֶלֶךְ הָעוֹלָם שֶׁהַכֹּל נִהְיֶה בִּדְבָרוֹ
Barukh atah Hashem Eloheinu Melekh ha’olam shehakol nihyeh bidvaro.
ּBlessed are You, Hashem our God, King of the universe, by whose word all came to be.
- Take a sip or two of the water.
- 4 rounds of box breathing: inhale for 4 counts, hold for 4, exhale for 4, hold for four.
Step Two
- Repeat the following verse in Hebrew or English 14 times:
גְּמֹ֖ל עַל־עַבְדְּךָ֥ אֶחְיֶ֗ה וְאֶשְׁמְרָ֥ה דְבָרֶֽךָ׃
Gemol al avdekha ekhyeh ve’ashmerah devarekha.
Deal kindly with Your servant, that I may live to keep Your word. (Psalm 119:17)
- Focus on the very top of your head.
- When you are ready, meditate or journal on this question: Why do I want to make a change in my life?
- Take a sip or two of the water.
- 4 rounds of box breathing: inhale for 4 counts, hold for 4, exhale for 4, hold for four.
Step Three
- Repeat the following verse in Hebrew or English 14 times:
אֶשָּׂ֣א עֵ֭ינַי אֶל־הֶהָרִ֑ים מֵ֝אַ֗יִן יָבֹ֥א עֶזְרִֽי׃
Esa einai el heharim me’ayin yavo ezri.
I turn my eyes to the mountains; from where will my help come? (Psalm 121:1)
- Slowly move your head, neck, and shoulders to release tension.
- When you are ready, meditate or journal on this question: Where in my life do I feel supported?
- Take a sip or two of the water.
- 4 rounds of box breathing: inhale for 4 counts, hold for 4, exhale for 4, hold for four.
Step Four
- Repeat the following verse in Hebrew or English 14 times:
וְאָ֣הַבְתָּ֔ אֵ֖ת יְהֹוָ֣ה אֱלֹהֶ֑יךָ בְּכָל־לְבָבְךָ֥ וּבְכָל־נַפְשְׁךָ֖ וּבְכָל־מְאֹדֶֽךָ׃
Ve’ahavta et Hashem Elohekha bekhol levavkha uvkhol nafshekha uvkhol me’odekha.
You shall love your God יהוה with all your heart and with all your soul and with all your might. (Deuteronomy 6:5)
- With hands on your heart, alternate between stretching your chest out and contracting back.
- When you are ready, meditate or journal on this question: Who loves me and who do I love?
- Take a sip or two of the water. Your glass should be a little less than halfway full.
- 4 rounds of box breathing: inhale for 4 counts, hold for 4, exhale for 4, hold for four.
Step Five
- Repeat the following verse in Hebrew or English 14 times:
לִמְנ֣וֹת יָ֭מֵינוּ כֵּ֣ן הוֹדַ֑ע וְ֝נָבִ֗א לְבַ֣ב חָכְמָֽה׃
Limnot yameinu ken hoda venavi levav khokhmah.
Teach us to count our days rightly, that we may obtain a wise heart. (Psalm 90:12)
- Stretch and shake out your hips, legs, and feet.
- When you are ready, meditate or journal on this question: When will I be ready to take another step toward quitting/cutting back, and what is that step?
- Take a sip or two of the water.
- 4 rounds of box breathing: inhale for 4 counts, hold for 4, exhale for 4, hold for four.
Step Six
- Repeat the following verse in Hebrew or English 14 times:
הַ֥לְלוּ־יָ֨הּ ׀ שִׁ֣ירוּ לַֽ֭יהֹוָה שִׁ֣יר חָדָ֑שׁ תְּ֝הִלָּת֗וֹ בִּקְהַ֥ל חֲסִידִֽים׃
Halleluyah shiru l’Hashem shir hadash tehilato bikehal hasidim.
Hallelujah. Sing to the LORD a new song, His praises in the congregation of the faithful. (Psalm 149:1)
- Stretch your full body and move in a way that helps release any remaining tension.
- When you are ready, meditate or journal on this question: How can I spend the next hour or more not engaging in addictive behavior?
- Take a sip or two of the water, finishing the glass.
- 4 rounds of box breathing: inhale for 4 counts, hold for 4, exhale for 4, hold for four.
Step Seven
- Continue box breathing until you feel fully relaxed.
- Leave the area.
- Spend at least one hour away from the area doing what you reflected on doing in Step Six.
- If you are experiencing cravings, try sipping water or returning to box breathing.
- Repeat as many times during the day as needed.
Anna Coufal is a student at the Reconstructionist Rabbinical College.
