In this practice,
We will explore urge surfing,
A mindfulness technique to help you ride the waves of cravings,
Emotions,
Or impulses without being controlled by them.
Instead of fighting or suppressing urges,
We'll learn to observe them with curiosity,
Allowing them to rise,
Peak,
And pass just like a wave in the ocean.
Find a comfortable position,
Either sitting or lying down,
And let's begin.
Take a deep breath in through the nose and sigh it out through the mouth.
Again,
Inhale and exhale.
Gently close your eyes or soften your gaze.
Feel the weight of your body resting against the surface beneath you.
Notice the points of contact,
The feet on the floor,
Your hands resting on your lap,
The sensation of air moving in and out of your body.
There's nothing you need to do right now,
Except be here.
Now,
Bring to mind an urge,
Craving,
Or strong impulse you have experienced recently.
It could be a craving for a substance,
A habit,
Or even an emotional reaction like anger or avoidance.
Choose something present,
But not overwhelming.
If nothing comes to mind,
Simply be open to whatever sensations arise.
Rather than pushing the urge away or giving in,
I invite you to turn toward it with curiosity.
Where do you feel it in your body?
Is it a tightness in your chest,
A restlessness in your hands,
A heat in your stomach?
Just notice without judgment.
Imagine this urge as a wave in the ocean.
Waves build,
Crest,
And then fall away.
Your urge is no different.
It has a beginning,
A middle,
And an end.
Instead of trying to suppress or act on it,
Simply observe it.
As you inhale,
Silently say to yourself,
I am aware of this urge.
As you exhale,
I allow it to be here.
No need to push it away or hold on to it.
Just let it be.
Thoughts arise like,
I have to act on this,
Or this will never pass.
Notice those thoughts as part of the wave too.
Thoughts are not commands.
They are passing experiences.
See them,
Acknowledge them,
And let them flow.
Imagine yourself gently riding this wave.
You are on a surfboard,
Balanced,
Watching the wave rise beneath you.
You don't need to fight it or be afraid of it.
You are simply riding it with awareness.
Notice the sensations of the urge shifting.
Does it grow stronger,
Stay the same,
Or begin to fade?
If discomfort arises,
Breathe into it.
Allow the breath to soften any tension.
Remember,
No wave lasts forever.
All urges,
No matter how strong,
Will pass in time.
You are learning that you don't have to react.
You can observe,
Ride,
And let go.
Let's begin to bring our awareness back to the breath.
Feel your inhale and exhale as a steady rhythm.
Notice if anything has shifted in your body or mind.
Maybe the urge is still present,
Maybe it has lessened,
Or maybe it has passed entirely.
Whatever is true for you,
Acknowledge it without judgment.
Take one last deep breath in,
And exhale,
Letting go.
Knowing that you can return to this practice whenever an urge arises.
You are not at war with your impulses.
You are learning to surf them with awareness,
Strength,
And patience.
Take a moment to extend yourself gratitude for showing up for this practice today.
When you're ready,
Gently open your eyes.
Carry this sense of presence with you as you move forward.
Thank you for practicing with me today.
Namaste.
