The Middle Way

Zen Spot #217 - Mindfulness, meditation and my daily path of recovery January 1, 2019 00:02

Sixteen years

As of this morning, it has been 5,968 days since my last drink. During that time, there have been from significant ups and downs. And, while this essay is designed to elicit hope from those starting the road to recovery — and their family, friends, coworkers and acquaintances — it will not offer details from before making the choice to stop drinking. Instead, in addition to a few observations, I will offer a short list of the actions I take every day to live a stable life will be provided.

I wonder what I don’t know — one year and five years

I recently witnessed two people in recovery, with one and five years respectively, offer strong direction to a group of people new to the path. In both instances, I was startled by how little they had grown and how little they knew. To be sure, growth has limits of several dimensions, but it was clear that those offering the guidance had not taken responsibility for their choices.

My single take-away from each experience was my need to question how little I know right now. It’s not my job to judge other people, except to learn from their behavior. How little do I know?

Don’t look back except to decide to do the next right thing

The past is the past. People will either forgive you or they won’t. Those that haven’t may do so in the future. If you harbor guilt and shame, let it go as soon as possible. Holding on to either can eventually become compulsive. Erosion of the soul can follow. If you can’t let go, work with a therapist. 

If, in the present, you are faced with a hard decision — perhaps a decision that was solved by a substance in the past — look back for context and learning.

Discomfort recedes

As time passes, the compulsion to act in an unhealthy manner grows smaller until it is almost gone. For me, it has never gone away completely, and presents itself more strongly in times of stress. The regimen below minimizes stress.


The regimen


Step and repeat

My daily regimen is tight. Repetition is the key. Sometimes it gets boring, but it keeps me as healthy and focused as possible and, in the context of Einstein’s choice to wear the same outfit every day, frees my mind to be creative in areas outside my regimen.

1. Sleep

I listen to my body. Some people require six hours sleep. Others require ten hours. I do whatever is necessary to get the amount of sleep required to keep myself healthy, alert and able to make good decisions. If you can’t sleep, see a doctor.

2. Protein

I make myself eat a hard-boiled egg for every sweet I eat. Protein builds muscle. Study the role of protein in living a healthy life and having a healthy body. Many of those in recovery rely on carbohydrates to fill the void left behind by a substance or behavior (I count myself among this group). Carbs turn into sugar and sugar, ultimately, is a bad thing. 

3. Exercise

I exercise at least four times each week for one hour each time. If your physician allows, exercise to the limits permitted. In particular, extended periods of aerobic exercise — walking, running, biking, stair-climbing, cross-country skiing — can result in the body releasing endorphins into the brain, resulting in an amazing sense of well being.

4. Limit the sugar, if you can

I love cookies. Like many people in recovery, my early reliance on sugary treats to replace the sugar in alcohol has not fully receded — and I have chosen not to eliminate its presence in my diet. Instead, I limit when I can eat sugar. Specifically, I do not allow treats inside my home. During my daily activities, I allow myself to eat what I want but my home is bereft of cookies, cake, pies and candy.

5. Water

Hydration is important. Drink plenty of water. Nuf said.

6. Media

This part of my daily regimen is new and has been driven by the amount of wasted emotion I’ve devoted to the polarizing aspects of the 24 hour news cycle. In response to the increasing anxiety and confusion I experience from the current state of reporting, I limit my exposure to television and the more divisive social media interactions. To be sure, it’s important to stay informed about the surrounding world but, instead of watching a video report, I read good current events reporting. Also, I read books.

7. Family / community

Get involved. Isolation is a notable contributing factor to relapse--and I am an animal prone to solitude.

If you have a family, make art, play games, be silly, learn, teach and be together. In the event that your children are older, stay in touch and, as appropriate, help them raise their children. I am going to be an incredible grandfather.

Make some of your private time public time — volunteer, attend the service of your chosen spiritual path, join an interest group, take a class — build strong healthy relationships with diverse people. I try do all of the above.

8. Avoid excess

The Middle Way is a Buddhist philosophy that suggests that too much of anything is unhealthy — including activities that appear to be healthy, inclusive of each of the items on this list. Everything in moderation and, where necessary, according to a doctor’s recommendation.

9. Meditation

I take fifteen minutes every day to clear my mind and try to become nothing.


About DharmaMechanic

An artist, entrepreneur and writer walking the Buddhist path, his art focuses on the Dharma Wheel. The four wheels shown above are among over 600 DharmaMechanic has created over the course of his career. Each has a unique story. If you’d like to read the story of these wheels or purchase a framed 20" x 20" ready-to-hang print, visit

What are The Four Noble Truths?

  1. The truth of suffering
  2. The truth of the origin of suffering
  3. The truth of the cessation of suffering
  4. The truth of the path to the cessation of suffering

What is The Noble Eightfold Path?

  1. Right view
  2. Right intention
  3. Right action
  4. Right speech
  5. Right livelihood
  6. Right effort
  7. Right mindfulness
  8. Right concentration

What is a Dharma Wheel?