5-Minute Meditation For Cravings

When a craving hits, it can feel urgent and overwhelming — but it doesn't have to control you. In this short, guided meditation, you'll learn to pause, breathe, and gently observe the urge without reacting. Using simple mindfulness, you'll ride the wave as it rises and falls with your breath. A supportive reset you can return to anytime you need a moment of steadiness.

Transcript

Hi friends, I'm Annie. I'm a yoga and meditation teacher in recovery and this is Anarchy Healing and Yoga, A space for nervous system regulation, Movement, And meditation for when life feels overwhelming. Today I'd like to share with you a quick meditation for cravings to use as a tool when you're feeling pushed into a corner. Come to an easy seat wherever you are. Take a moment to feel the support of the seat you're in, Whether it's a chair, A meditation cushion, Or even in your car. Before you close your eyes, Look around. Find five points of safety. For example, The door is closed, My phone is on silent, I am comfortable, Things of that nature. Close your eyes. See those surrounding points of safety in your mind's eye. Allow those facts to be felt in your body and see how your body reacts. Did it soften even slightly? Cravings show up physically in your body. Can you pinpoint the source? If you can, Can you send your breath there by keeping your awareness on the body part and imagine it breathing itself? If you cannot pinpoint it, Does it feel full body or is it more abstract? Know that cravings are only temporary. When we can switch our mindset from a craving being all-encompassing to knowing that they only last a moment or two, The light at the end of the tunnel feels brighter and closer. The body softens. You learn to sit with the craving, To feel it in the body and know that it will pass. What you're feeling right now is not permanent. It is not forever. Send your awareness into your chest. Notice its gentle rise and fall. Send your awareness into the belly. Notice the expansion of the torso on the inhale and its contraction on the exhale. That is permanent. That is real. It happens no matter what. Allow your breath to hold you and carry you through life. Let's breathe together. Inhale for 1, 2, 3, 4, 5. Hold at the top. Exhale 5, 4, 3, 2, 1. Inhale 1, 2, 3, 4, 5. Exhale 5, 4, 3, 2, 1. Allow the breath to speak louder than a fleeting craving. Take your stillness and breath with you throughout the day. Come back to your breath whenever you feel overwhelmed. Thank you for joining me for this quick meditation for cravings. Let me know how you felt before and how you feel now. I would love to hear how things shifted for you. Again, My name is Annie. Thank you for sharing your journey with me and trusting me to guide you through part of it. The light in me sees the light in each and every one of you. Namaste.