Welcome.
This meditation is an opportunity to get curious about cravings,
Create a little space,
And consider what you want to do next.
There's nothing you need to fix right now,
Nothing you need to figure out.
For these next few moments,
You can simply notice where you are.
Let's start by finding a position that feels supportive in this moment.
Notice what your body is touching.
Notice where you feel your breath.
You're welcome to close your eyes or soften your gaze and focus on something that's not distracting.
Gently take a breath in.
And slowly let it out.
Give yourself a moment to arrive.
And notice what's here.
You might already be noticing a craving.
If you are.
See if you can simply pay attention to it What are you wanting right now?
There's no right answer.
And there's no need to judge whatever comes up.
You might notice a strong desire for something.
Thoughts.
Sensations in your body.
Restlessness.
Longing.
Excitement.
Whatever is here.
See if you can make a little room for it.
And see if you can come curious about.
What am I hoping this will give me right now?
Maybe it's relief.
Maybe escape comfort.
Excitement.
Pleasure a way to quiet your mind a way to stimulate your mind maybe it's something familiar Or maybe you're not sure.
You don't have to know.
You're simply exploring.
And then ask yourself What might I need right now?
Not what should I need,
Not what would make the craving go away.
What might I need right now.
And see what comes up.
Maybe you need some time to rest Maybe you need some space for yourself.
Maybe you need a break from everything you've been carrying.
Maybe you need connection.
Someone to talk to someone who understands.
Or simply the reminder that you don't have to carry everything by yourself.
And maybe you have no idea what you need right now.
That's okay too.
You don't have to come up with an answer.
Sometimes a craving may be connected to another need or desire we have as humans.
Rest.
Safety.
Comfort.
Pleasure.
Connection.
Relief.
Sometimes the craving may not seem connected to any of these things at all.
We're not trying to explain it perfectly.
We're simply getting curious.
And as you pay attention to this and notice what's here,
See if you can remember.
A craving is an experience.
It isn't an automatic decision.
Often we notice a craving and before we even realize it,
We're already moving towards a familiar response.
This practice is about creating a little space in that process.
Not by fighting the craving,
Not by pretending it isn't there.
Not by judging yourself for having it.
Just by becoming curious about what is happening.
Give yourself a little more time before deciding what comes next.
Maybe there's a choice available to you right now.
Maybe that choice is to wait.
Maybe it's to rest.
Maybe it's to reach out to someone.
Change your surroundings.
Do something different for a few minutes.
Or simply pause.
And maybe you don't know what your choice is yet.
It's okay to.
You don't have to decide right now.
For now,
You can simply notice,
I am having a craving.
I don't have to decide right now.
I can pause.
I can get curious.
I can notice what I need.
And I can consider what I want to do next.
Take a few moments here.
There's nothing you need to do.
Perhaps notice that the craving can be here.
And you can be here too.
You don't have to make it disappear in order to create some space around it.
You can allow yourself some time before deciding what comes next.
And as we finish up,
Take another slow breath in.
Let it out.
Bringing your attention back to the room around you.
Noticing the surface supporting your body.
Sounds around you.
Opening your eyes if they were closed or lifting your gaze gently.
And remembering that having a craving doesn't mean you have no choice.
Craving is an experience.
And you can pause,
Notice,
And choose what comes next.
