Before we begin,
Just find a comfortable position.
Just taking a few moments to settle in and make any last minute adjustments that you may need.
You can be sitting.
You might like to stand.
Or even lie down.
Just settling in.
And you can allow yourself just to close down your eyes.
Soften your gaze.
And allow yourself to arrive here.
Where you are.
Just take a nice deep breath in through your nose and out through your mouth.
Let everything go.
Begin by noticing the surface beneath you.
Notice what's supporting you.
Feel the weight of your body.
Feel when your feet are resting.
Where your hands have settled.
And notice the natural movement of your breath.
There's nothing you need to change.
There's nothing you need to achieve.
Just notice what's here.
Now bring your awareness towards the craving.
Whatever it is that you're craving right now.
Fade something sweet.
Your phone.
A cigarette.
A drink.
Or simply something you feel a strong urge to do.
Or to do.
And for the next few minutes,
We're not going to fight the craving.
You're not going to give in to it either.
You're simply going to explore it.
Become aware of it.
And for a moment.
See if you can forget about what you're craving.
And become curious about the craving,
The sensation of craving itself.
Where do you actually feel it?
Sensation in your mouth.
Your throat.
Yes.
Stomach There is no right answer.
Just notice.
See if you can approach these sensations with a beginner's mind.
And see if you've never experienced a craving before.
What does it actually feel like?
Maybe there's tightness.
Impression.
Wow.
Tingling.
Heaviness.
Emptiness.
Or something completely different.
Become curious.
Does the sensation have an edge?
A border.
Can you tell where it begins and where it ends?
As it comes to.
Or does it come and go?
Does it stay in one place or does it move?
Just explode Notice what happens when you don't immediately react.
You might notice thoughts appearing.
I need it.
I want it.
Just this once.
If thoughts arise,
That's okay.
Notice the thoughts.
And gently return to the sensations in your body.
What is actually happening right now.
Bring your awareness back to your breath.
Breathing in.
.
.
Knowing you're breathing in.
Breathing out.
Knowing you're breathing out.
And allow the craving to be here alongside your breath.
You don't need to make your breath.
Disappear.
You don't need to make.
The breath wants to make it disappear.
You're simply giving,
Craving some space.
Breathing.
Feeling.
Observing.
In your own life.
Bang.
And perhaps noticing something interesting.
The sensations may change.
They may become stronger.
They may become weaker.
And they may move somewhere else.
Or they may stay exactly as they are.
Whatever happens,
Just notice.
Curiosity rather than judgment.
Beginner's Mind.
Experiencing this moment as though it's the first time.
And now recognise that what you've been calling a craving.
Is an experience made up of sensations.
Thoughts.
Feeling.
Energy.
You can experience these things without immediately having to react to them.
There's a small space between experiencing an urge and acting on it.
And in that space,
You have a choice.
Take a slow breath in and out.
Begin to notice your body again.
You feel where you're making contact with the surface beneath you.
Notice your hands.
Your fate.
The sounds around you.
What can you hear?
What stands out?
I like to just gently push your hands or arms into the surface just a little bit,
Just making a little contraction.
And then relaxing and notice that feel.
Bringing awareness to this part of your body.
Notice if you can smell anything in the environment you're in.
Or notice the absence of smell.
Tune in to any tastes that may be present or maybe not.
And when you're ready,
Gently open your eyes or lift up your gay.
The craving may have changed,
It may have disappeared,
Or it may still be there.
None of these outcomes mean anything.
That you've done this meditation correctly or incorrectly.
The practice was to simply notice.
Become curious.
And to discover that you can be with a craving without automatically having to follow and react to it.
Have a beautiful day.
