During this exercise we will practice urge surfing and to do that we will use Mentos but you can use also grapes or adapt the exercise as it is more convenient for you You can potentially use nothing if you are experiencing a mild urge and you would like to work with it so feel free to experiment Let's start by finding a comfortable seated position with your spine straight,
Shoulders relaxed,
Chest open with an attitude of curiosity ready to explore and learn from this experience You can leave your eyes open or closed as it is more convenient for you,
Feel free to play with it and once ready get your Mentos and first of all look at it observe it,
Smell it and gently place it in your mouth but don't bite into it just let it sit on your tongue move the Mentos around your mouth and pay attention to the flavors notice how the saliva is building up in your mouth as you move the Mentos as this happens you might start to experience this need to swallow your saliva but don't do it just stay with it notice if you can just tune into this urge without giving into it noticing what's going on there and take a moment to acknowledge what is happening you can tell yourself I am having the urge to swallow or whatever you feel you want to do now notice how intense this urge is how much this bothers you out of 10 notice this urge of wanting to swallow any saliva building up in your mouth this can be a pretty strong sensation but see if you can try to serve this need without giving into it just yet try to stay with this feeling make room for the urge and let it be to support yourself in this process take one deep breath inhale and open space allow this urge to be there exhale and let it be continue breathing in an easy relaxed way keep moving the mentos around your mouth without biting into it you may notice that urges are increasing urges to want to swallow that saliva that is building in your mouth and you can probably feel this urge to start chewing if you can,
Try to let this urge to be there without giving into it let's do a second rating,
How intense it is from 1 to 10 now you can give into the urges to swallow or bite into the mentos when you like but before doing that,
Don't rush,
Do it slowly and make this a conscious choice notice how it feels to make this decision and stay connected to this moment,
To your body and to your breath this exercise can be translated to those moments when you feel this urge to do something that is not in agreement with your values and the person you want to be to serve an urge rather than being wiped out by it what you need to do or what we have done during this exercise is first of all,
Observe it notice that you are having this urge and be open to it be open to explore it with curiosity notice where you feel this urge in your body then acknowledge it,
You can tell yourself I am having the urge to and open up to it,
Breath into it,
Make room for it,
Acceptance is very important trying to get rid of it or suppress it or avoid it makes the urge bigger then it is better to observe it,
Allowing it to be there,
Noticing how it rises and falls keeping a mindful attitude,
A non-judgmental attitude,
Being curious of course this is not easy,
But the more you train,
The better you will get at it while you observe this urge,
You might want to check how intense it feels this sometimes is helpful,
So you will need to check if that is helpful for you always keeping in mind that regardless of how strong the urges feel they will pass if we allow them to urges last between 6 and 30 minutes during this time you can help yourself to go through this difficult moment doing something that is important to you and that will help you enhance your life in the long term stay close to your values and do what matters based on those values I hope this exercise and this information has been helpful for you,
Thank you
