Craving Calm: Gratitude and Binaural Beats for Addiction Cravings
This brief gratitude and sound-based practice helps ease emotional cravings and supports emotional stability. It integrates binaural beats at 13 Hz with a gratitude mantra and is accessible for those with difficulty visualizing.
Using the Craving Calm Practice
Begin with a brief heart-centered attunement. If visualization is accessible to you, imagine a soft pink gold rose blooming gently at your sternum while taking three slow breaths. Otherwise, place your hand on your heart and take three slow breaths, feeling the rhythm as you breathe.
Practice Steps
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Put on headphones, ensuring volume is comfortable and balanced evenly between left and right ears.
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Play a 13 Hz binaural beat audio track. Find these by searching “13 Hz alpha range binaural beats” on a streaming platform.
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Soften your gaze or close your eyes.
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On each exhale, say silently or aloud:
“I honor and am grateful for my emotional discomfort.”
Repeat this for two to three minutes, or until you sense the craving ease.
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Finish by placing your feet firmly on the floor, open your eyes, and name one ordinary object near you. Seal the practice with the statement: “I release this practice in gratitude and grace.”
Use this practice for ten minutes daily to strengthen emotional alignment and support ongoing emotional stability.
Emotional Integration through Binaural Beats and Gratitude
Listening to 13 Hz binaural beats, an upper alpha brainwave frequency, encourages calm awareness and emotional regulation (Jirakittayakorn & Wongsawat, 2022). Research indicates that tailored binaural beat interventions may help manage emotional stress associated with cravings, especially in recovery settings (Garcia-Argibay et al., 2019).
Gratitude as a deliberate emotional practice can shift attention toward internal resources, fostering greater resilience and emotional balance (Cregg & Cheavens, 2023). Combining intentional gratitude with targeted binaural frequencies encourages mental flexibility and emotional grounding.
The frequency of 13 Hz aligns closely with Schumann resonance overtone ranges, traditionally recognized as grounding and stabilizing frequencies by many spiritual traditions. Incorporating this frequency supports both emotional calm and energetic grounding.
Integration into Daily Life
- When cravings arise, immediately pause and use the brief practice.
- Link the practice with routine activities, such as morning tea or breaks during your day.
- Maintain headphone stereo separation to ensure effective brainwave entrainment.
For additional brief, accessible emotional support tools, visit the Micro-Practices Video Vault.
Important Considerations
This practice complements professional care. If cravings or emotional distress persist, please consult a qualified health professional.
References
Cregg, D. R., & Cheavens, J. S. (2023). Gratitude interventions and mental health: A systematic review and meta-analysis. Journal of Positive Psychology, 18(4), 463–478. https://doi.org/10.1080/17439760.2023.2187470
Garcia-Argibay, M., Santed, M. Á., & Reales, J. M. (2019). Efficacy of binaural auditory beats in cognition, anxiety, and pain perception: A meta-analysis. Psychological Research, 83(2), 357–372. https://doi.org/10.1007/s00426-018-1066-8
Jirakittayakorn, N., & Wongsawat, Y. (2022). A review of binaural beats and the brain. Frontiers in Human Neuroscience, 16, 925602. https://doi.org/10.3389/fnhum.2022.925602
