Welcome friends to this urge surfing meditation.
Urge surfing is a technique for managing intense emotions or unwanted behaviors.
While practicing we'll envision ourselves riding out an urge like a surfer riding a wave.
When you're ready sit or lie down in a comfortable position,
Taking a moment to connect with your breath.
Closing down your eyes or letting your gaze soften and focus on a point in front of you.
Much like an ocean wave,
An urge will gradually gain strength,
Heat,
And then fade away.
When urges are at their peak or growing,
It often feels as if they'll never go away.
You might feel discomfort or that you have to act on your urge.
Remember that these are feelings.
Notice where you are on the wave of your urge now.
Is the urge gaining strength,
Heaking,
Or beginning to fade?
Remind yourself in this moment that urges are temporary.
No matter how intense they feel,
It will eventually weaken or disappear,
Even if we don't act on it.
The goal of urge surfing isn't to change your thoughts or feelings.
Instead it's about observing,
Noticing,
And accepting our experience as it is.
Take a moment to notice your thoughts.
Simply observe the words or images in your mind.
They may be thoughts or beliefs that you can't handle,
The discomfort that you must give in.
Now shift your attention to your feelings.
You might have uncomfortable feelings like sadness,
Guilt,
Anger,
Or temptation.
Remember that uncomfortable feelings are okay.
Notice the sensations that come along with these feelings.
Maybe a feeling of weight on your chest or stomach,
Tingling in your fingertips,
Restlessness in your legs.
Simply notice and return to your breath.
The waves in the ocean are just like your urge.
They're powerful for a short time,
But before long they peak and then fade away.
You don't have to suppress your urge or even try to change it.
It will fade on its own.
Now bring your focus back to your breath.
Imagine the breath as the surfboard.
The more shallow and labored,
The more turbulent your journey will be.
Breathe slowly and deeply and you'll find flow with the ocean waves.
Begin practicing extended exhale breathing.
Inhale for four.
.
.
Exhale for six.
.
.
Inhale.
.
.
Exhale.
Follow this rhythm of breathing on your own for a few moments.
During deep breathing it's normal for your mind to wander.
Simply notice without judgment.
Return your attention to your breath and notice how the cool air feels as it comes in.
How the warm air feels as it goes out.
And as we bring our practice to a close,
Take one more moment to observe your thoughts,
Feelings,
And sensations.
Noticing if the urge has changed.
Taking one last deep breath together,
In through the nose.
Big open mouth sigh to exhale.
