Welcome to this meditation,
Working With Cravings.
Whenever we have a behavioral change,
Sometimes we're met with very strong and sudden cravings to act out or to use that substance.
And it's so incredible that you're here with me right now.
I'm imagining that in the past,
When these types of urges and cravings arose,
We didn't go to meditation.
We didn't go to mindfulness.
And it's really powerful to rewire our brain,
To seek safety,
To seek grounding,
To seek wisdom when we're having an urge to change our mood through a behavior that's not helpful.
So let's start by trying to understand what's happening in this moment.
I encourage you to take a deep breath in and out.
Deep breath in and out.
Deep breath in and out.
See if you can find where in the body the craving is.
See if you can identify the sensation and the location.
Is it your stomach,
Your shoulders,
Your forehead,
Your jaw?
Where's the tension?
And where's the craving?
And when you find it,
Just be with it for a moment.
It might be new for us to stay with the craving.
Could feel really uncomfortable.
But I wanna let you know that cravings are a part of life.
Nothing's happening in this moment.
You're not wrong.
This isn't wrong.
This is a natural part of life in the human experience.
We get uncomfortable.
Can we be with the discomfort?
Now see if you can go to a part of the body that feels neutral.
It could be a part of the body that feels pleasant or light.
Is there anywhere in the body that doesn't feel the craving?
Is there anywhere in the body that feels safe?
And just notice what that feels like.
Stay here for a moment.
And let's have a moment of silence.
Let's head back to the craving,
The part of the body that feels the craving.
Has there been a change?
Even a subtle one?
Has that tension or constriction softened?
We're not looking for major shifts here.
We're looking for subtle changes.
If not,
Just hang out here.
Again,
Noticing what it feels like to have a craving without judging it or trying to change it.
And now go back to the neutral part of our body.
Now,
What's that like?
Is it pleasant to have a part of the body that feels neutral?
Is it grounding?
Just staying here for a few moments.
Keep breathing in deeply and really elongate the exhale.
Sink into the neutral part of the body.
And finally,
Going back to the area of the body where you experienced the constriction and the craving.
Have there been any changes?
Subtle shifts in your experience of that part of your body?
It would be remarkable if there were even 10% less tension.
That would give us so much more space around the craving.
And if you haven't felt anything shift,
Just keep breathing and going back and forth between the neutral part of the body and the craving.
And with time,
It will soften,
The tension will release.
If you've experienced that softening,
Now would be a really great time to connect with your motivation for change.
Our motivation can be such a powerful grounding force when we're making a behavioral change.
And so just bring to mind your reasons for wanting to change.
Bring them to your mind's eye.
And imagine how you're gonna feel when you reach your goals.
See if you can embody and deeply feel what it would be like to be free of a behavior that's no longer serving you.
As we wrap up our time together,
I want you to take a moment to applaud yourself for this effort.
It's a big deal to not act out.
It takes so much intention,
Courage,
Awareness to be finishing this meditation.
You have so much to be proud of in this moment.
And if you're still struggling,
Reach out to your support system.
Addictions and self-defeating behaviors grow in isolation.
Reach out to those who love you and want the best for you.
Thank you for letting me be a part of you taking care of yourself today.
Remember,
I'm wishing you well.
And whatever you're going through,
Just take it one moment at a time,
One day at a time.
Thank you so much.
