This is a quick check-in or meditation on how to surf that urge.
Urge surfing is a way to manage cravings or urges that react in habitual ways.
It's not about resisting,
But rather it's about experiencing them and learning how to overcome them.
Now get comfortable,
Whatever that looks like,
Sitting,
Standing,
Even lying down.
Take one deep breath and tune in to what you are feeling right now.
No judgment.
Just where in the body are you experiencing the strongest feelings?
Spend a moment discovering that location.
Now find a word to describe the feeling.
It may feel physical,
Like restlessness or tightness or spinning,
Or maybe even your mouth is watering.
Or it may feel almost emotional,
Like a wanting or a desire or appropriately a craving to bring something outside of you to the inside,
To fill yourself up with something.
Take a moment to locate that.
Now that you've located the craving,
How intense would you say that it is?
Is it a 2 or a 10 out of 10?
Let's try visualization.
Experience yourself on the beach.
Now,
See the waves before you,
Rolling,
Peeking,
Washing away.
Time your breath with the waves.
As the wave peaks,
You inhale,
And as the wave breaks,
You exhale.
Take a few seconds now to follow the waves with your breathing.
What emotions are you experiencing now?
Are you feeling tired,
Stressed,
Overwhelmed,
Or maybe totally calm and content?
Try to identify where you are right now.
After you've identified where you are right now,
Ask your body,
As opposed to your head,
What do I really need right now?
What am I truly craving?
I find sometimes these answers are just simple,
Like rest,
A nap,
A walk,
Food,
Water,
Connection,
Whether it be physical or just the need to talk to someone.
What is it that you truly need right now?
Let's take another breath.
Now where are you on the wave of the urge or craving?
Are you building up,
Ready to peak,
Or are you coming back down?
Just something to notice and be with.
Most of the time people feel better after doing this quick exercise.
If you're still approaching or reaching the peak,
Perhaps you just need some more time.
Just as the waves come and go,
The urge or craving will also come and go.
Know this,
Nothing lasts forever.
You can't stop the waves,
But you can learn to surf.
Jon Kabat-Zinn
