Welcome to this guided meditation for urge surfing.
My name is Kiana and I'm honored to guide you through this practice.
Urges,
Whether they show up as cravings,
Emotional impulses,
Or habits,
Can feel overwhelming.
But like waves in the ocean,
They rise,
Peak,
And eventually fall away.
Instead of fighting them,
We will learn to ride them with awareness and self-compassion.
If you are experiencing an urge right now,
That is okay.
If not,
You can still practice so you're prepared for the next time an urge arises.
Now we're going to take a few moments to ground ourselves and just check in with our breathing.
I invite you to find a comfortable position,
Either seated or lying down.
Gently close your eyes or lower your gaze.
Take a deep breath in through your nose and exhale slowly through your mouth.
We'll do that again,
Taking a big deep inhale.
One last time,
Taking a big deep inhale and exhale.
Now bring your awareness to your body.
Notice where you're making contact with the ground or the chair.
Feel the support beneath you.
As you breathe,
Allow your body to step to settle into this moment.
Now,
If there's an urge present,
I invite you to simply observe it while breathing,
Taking a moment to recognize where do I feel it in my body.
Perhaps it's a tightness in your chest,
A restlessness energy in your hand,
A pressure in your stomach.
There's no need to push it away,
Just notice it.
If there is no urge,
Bring to mind a recent experience where you felt one.
Notice how it manifests without judgment.
What does this urge feel like?
Does it have a shape,
A temperature,
A movement?
Simply observe without needing to change it.
I invite you,
Just as a check-in,
To take a big deep inhale.
Imagine this urge as a wave in the ocean.
Watch as it rises,
Peaking like a swell,
And notice that,
Like all waves,
It will naturally follow.
You don't have to act on it.
You don't have to suppress it.
Just write it.
Breathe in.
Acknowledge its presence,
And breathe out.
When we stop reacting and start observing,
Urges lose their power.
You are not your urge.
You are the observer riding this wave with awareness and control.
If thoughts arise,
Acknowledge them like passing clouds.
If emotions surface,
Let them flow without resistance.
With each breath,
Allow yourself to settle deeper into this moment.
Now notice,
Is the urge still as intense as it was?
Has it shifted in any way?
Before we close,
I invite you to take a moment to appreciate yourself for practicing this skill.
Every time you observe an urge,
Instead of acting on it,
You strengthen your ability to pause,
Reflect,
And choose what best serves you.
Gently bring your awareness back to the room.
Wiggle your fingers and toes.
Take one more deep breath in,
And slowly exhale.
When you're ready,
Open your eyes.
Carry this awareness with you,
Knowing that you have the power to ride any wave that comes your way.
Thank you for practicing with me today.
Have a beautiful day.
