June 2023

Quit Smoking: 5 Meditation Techniques for Inner Peace

Quit smoking with meditation. Find inner peace, beat cravings, and create lasting change. Explore how meditation aids smoking cessation now.

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Unlocking Inner Peace: 5 Powerful Meditation Techniques for Quitting Smoking

Are you tired of the harmful effects of smoking and the constant struggle to quit? Meditation can be a game-changer if you're seeking a holistic approach to breaking free from nicotine addiction. By harnessing the power of your mind and connecting with your inner self, you can find the strength and clarity to overcome cravings, transform your habits, and cultivate lasting change. In this article, we will delve into the world of meditation techniques tailored to help you quit as well as introduce you to the Mesmerize app, a different approach for your meditation needs. Let’s get started!

5 In-Depth Meditation Techniques for Quitting Smoking

1. Understand the Power of Mindfulness

Mindfulness has the power to transform our lives by bringing us into the present moment. Through regular practice, it empowers us to observe our thoughts and emotions without judgment, leading to greater clarity, resilience, and the ability to respond skillfully to life's challenges.

To harness the power of mindfulness in your journey to quit smoking:

  1. Start by setting aside dedicated time for practice each day.
  2. Find a quiet and comfortable space to sit or lie down without distractions.
  3. Close your eyes, take a few deep breaths, and allow your body and mind to relax.
  4. Focus on your breath, observing the inhales and exhales without trying to control them.
  5. As thoughts arise, acknowledge them with no judgment and gently bring your attention back to your breath.

This practice will help you cultivate present-moment awareness and detach from the urge to smoke.

2. Use Different Forms of Mindfulness to Navigate Cravings

Mindfulness is a powerful technique that can help you navigate cravings with clarity and compassion. You can develop a deeper understanding of the underlying triggers by bringing your attention to the sensations, thoughts, and emotions that arise when you experience a craving.

When one arises, instead of immediately giving in or pushing it away, take a moment to pause and breathe. Direct your attention to your body's physical sensations and the thoughts accompanying the craving. Observe the effects nicotine withdrawal is having on every part of your body and observe your thought patterns without judgment, allowing them to be present without acting on them.

As you practice, you'll become more skilled at recognizing the desire for a cigarette as a temporary experience that will pass. You'll develop the ability to observe them with curiosity, understanding that they are not inherently good or bad but simply sensations that arise and fade away.

3. Deep Breathing for Relaxation and Detoxification

Deep breathing exercises are beneficial for relaxation, detoxifying the body, and reducing withdrawal symptoms. When you smoke, toxins enter your body, affecting your overall health. Deep breathing techniques help oxygenate your cells, promote relaxation, and support detoxification.

One effective breathing technique is diaphragmatic breathing which can be done via the following steps:

  1. Start by finding a comfortable seated position. 
  2. Place one hand on your abdomen and the other on your chest. 
  3. Breathe deeply through your nose, allowing your abdomen to rise as you fill your lungs with air. 
  4. Exhale slowly through your mouth, feeling your abdomen fall.

Repeat this cycle for a few minutes, focusing on the sensation of deep relaxation and purification.

Another beneficial breathing technique is alternate nostril breathing. Follow this method to try out the technique:

  1. Close your right nostril with your right thumb and inhale deeply through your left nostril. 
  2. Close your left nostril with your ring finger, release your right nostril, and exhale through it. 
  3. Then inhale through your right nostril, close it, release the left nostril, and exhale through it.

Repeat this cycle for several rounds, feeling the cleansing effect of the breath.

These breathing techniques can be practiced alongside meditation or any time throughout the day when you need to center yourself.

4. Visualization and Affirmation for Rewiring the Mind

Visualization and affirmation techniques tap into the power of the subconscious mind, enabling you to reshape your thoughts and beliefs. By creating vivid mental images and repeating positive affirmations, you can reprogram your mind to support your goals. You can perform visualization through the following method:

  1. To begin, find a quiet, comfortable space to sit or lie down without distractions. 
  2. Close your eyes and take a few deep breaths to relax your body and mind. 
  3. Start visualizing yourself in a smoke-free environment, engaging in activities that bring you joy and fulfillment. 
  4. Imagine the sensation of fresh air filling your lungs, your body feeling healthy and energized.

As you visualize, engage your senses and make the images as vivid as possible. See the vibrant colors, hear the sounds, and feel the emotions associated with your life without cigarettes. Allow these positive sensations to permeate your being, reinforcing your motivation to give up.

Alongside visualization, affirmations play a crucial role in rewiring your mind. They are positive statements that reinforce your commitment and support your journey. Create personalized affirmations that resonate with you, such as "I am free from the chains of smoking," "I choose health and vitality over cigarettes," or "I am in control."

Repeat these affirmations silently or aloud, with conviction and belief, several times throughout the day. Write them down and place them in visible locations, such as your mirror, workspace, or phone wallpaper. By consistently reinforcing positive messages, you will gradually shift your mindset and strengthen your determination.

5. Walking Meditation for Enhanced Awareness

Walking meditation offers a dynamic and engaging approach to mindfulness, allowing you to bring awareness to your body, surroundings, and sensations as you move. This technique can be particularly useful when you experience restlessness.

Find a quiet and peaceful outdoor location where you can walk without distractions. Begin by walking comfortably, focusing on the sensations in your feet as they contact the ground. Notice the rhythmic movement of your body, the feeling of the air against your skin, and the sights and sounds around you.

As thoughts or cravings arise, acknowledge them with no judgment and gently bring your attention back to the present moment, walking and observing. Embrace the experience of each step, allowing it to anchor you in the present and dissolve any negative impulses.

Integrate walking into your daily routine, whether during a lunch break, in a nearby park, or your neighborhood. It will help you stay connected to the present moment and provide an opportunity for gentle exercise and stress reduction.

Integrating Meditation Into Your Plan to Quit

It's essential to integrate these techniques into a comprehensive plan to make the most of them. Here are some practical tips for creating a personalized strategy that incorporates meditation:

  • Set a Quit Date: Choose a specific date to give up smoking, giving yourself enough time to prepare mentally and emotionally. Use the time leading up to your date to establish practice and familiarize yourself with different techniques.
  • Seek Support: Reach out to friends, family, or support groups who can provide encouragement and guidance throughout your journey. Consider joining cessation programs that incorporate mindfulness or meditation techniques.
  • Create a Meditation Schedule: Dedicate specific times each day for practice. Start with shorter sessions and gradually increase the duration as you build resilience and focus.
  • Build a Supportive Environment: Minimize triggers and create a smoke-free space in your home. Surround yourself with items that inspire and uplift you, such as plants, positive affirmations, or calming music.
  • Practice Self-Care: Engage in activities that promote relaxation, such as taking warm baths, practicing yoga or tai chi, or journaling. Nurturing your overall well-being will support your efforts.
  • Celebrate Milestones: Acknowledge and reward yourself for each milestone achieved along your journey. Celebrate your progress, whether it's one day, one week, or one month without smoking. Treat yourself to something meaningful or enjoyable, symbolizing your commitment and success.
  • Stay Mindful in Challenging Moments: During challenging times when cravings arise, turn to your learned techniques for support. Practice deep breathing, engage in mindfulness, or repeat your affirmations to regain focus and strengthen your resolve.
  • Seek Professional Guidance: Consider consulting with a healthcare professional or therapist experienced in smoking cessation and mindfulness-based approaches. They can provide personalized guidance, support, and additional resources to enhance your experience.

Remember, quitting is a journey, and facing obstacles along the way is normal. Be patient and compassionate with yourself, knowing that each step you take brings you closer to a smoke-free life and a renewed sense of well-being.

Mesmerize - A Different Approach to Meditation

Discover a whole new world of tranquility with Mesmerize, your new favorite visual meditation app for finding inner peace and relaxation.

Mesmerize combines captivating colors and stunning animations with soothing audio to create immersive experiences that allow your mind to unwind. These carefully crafted visual journeys are designed to help you de-stress, refocus, and bring balance to your busy life.

With a wide range of customizable visual patterns and calming soundscapes, Mesmerize is tailored to your unique preferences, making meditation more enjoyable and accessible than ever before.

Achieve mindfulness, boost your creativity, get better sleep, improve your mental well-being, and more with this easy-to-use app. Whether you're a meditation newbie or a seasoned zen master, Mesmerize offers an engaging, personalized experience for everyone.

Join the growing community of happy users who have found their zen with Mesmerize. Head to the App Store or Google Play to download and unlock a world of tranquility today.


Incorporating meditation techniques into your journey can be a game-changer. Quitting is a process that requires dedication and perseverance. But with practice, you can create lasting change and embark on a healthier, smoke-free life. And remember, the Mesmerize app can potentially help you give up smoking by offering a range of features and techniques that can support your efforts to overcome the habit. While quitting smoking can be challenging, combining meditation and visualization techniques can be beneficial in reducing cravings, managing stress, and increasing your motivation.

Relax with
visual meditation

Download Now
Rated 4.8/5 stars with 30,000+ reviews

30,000+ 5-star reviews

Better than Headspace!

I canceled my subscription with Headspace and I now pay for Mesmerize instead. I was hooked after the free trial! I love how customizable the sounds, meditations, and visuals are! Using this app has honestly become my favorite part of my day! ☺️ It helps me relax, meditate, visualize, sleep, and it does wonders for my anxiety/phobia/ocd tendencies. Thank you Mesmerize for giving us this amazing mental health tool! I told my therapist about this app and have been telling all my friends too. It’s just so helpful!

- swayedstars

The Art of Zen

This is the second or third app in the mindfulness and meditation realm, and it’s the most scientific approach I have found. I have found these combinations of open monitoring, and focused attention meditation techniques are the most viable for those suffering from more severe forms of sleep, pain, and anxiety dysfunction one may be suffering from. Many of these approaches are used by professionals in a cognitive behavioral therapy setting. A truly complete approach in mindfulness and meditation.

- pastduebeautyqueen


I suffer from clinical depression and sometimes I get into a bad headspace but this app has really helped me whenever I’m in a bad mood I turn on the app listen to some person taking about breathing and look at cool figures on my phone and it makes me feel so much better I would highly recommend this app it’s worth the money

- man17491

Love it

It didn’t take but five minutes of using this app to buy a yearly subscription. Worth it on so many levels. Easy to manipulate to what I like. Massive library of music, videos, etc.

- NMMI Cadet Mom


Uniquely hypnotic visuals that clear your mind
Meditations for sleep, anxiety, depression and more
Soothing psycho-acoustic music to help you relax
Visual Breathing mode that helps you meditate
Sleepy stories designed to help you doze off quickly
Sleep timer, visualisation speed control and more

Try Mesmerize Now

Clear your mind and relax with a unique audio visual meditation experience.

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