Welcome to this urge surfing mindfulness meditation.
This guided meditation is going to help you through a craving using the technique of urge surfing.
We are literally going to ride out the craving together,
A bit like riding a wave.
This technique is the most powerful and effective way to manage your cravings because we are looking at the craving directly,
Dealing with it,
Leaning into it and facing it head on.
This means that although you will have to sit through some uncomfortable feelings for a while,
The more you do,
The more you will see that actually there's nothing bad or scary about the craving.
And it will begin to lose its power and you will become stronger and more empowered every time you do this.
And the craving will just wither away into nothing.
The more we can practice this,
The easier it will become to deal with the craving.
Remember,
You are completely safe and any sensation or thought can't make you do anything you don't want to do and it can't hurt you.
So before we settle in,
I just want to start with a little bit of mindfulness and awareness.
So with your eyes open,
Find a comfortable place to sit and then begin to connect with your senses.
Take some big,
Deep breaths in and tune in to what you can see,
What you can hear,
What you can feel,
What can you smell and what can you taste.
Just allow whatever is happening around you to happen without any judgment.
And then when you're ready,
Close your eyes,
Focus on your breath,
Which is going to help to bring you into this moment and really lean into and feel what is happening right now.
So stay nice and relaxed with your eyes closed.
Remember,
We're observing and noticing.
There's no judgment,
No trying to change anything.
I want you to connect now with the craving or the urge that you're having right now.
It can be a craving for something,
An urge to do something.
It can be a difficult feeling or emotion.
Whatever is coming up for you right now,
Go ahead and connect to it and name it.
Say out loud or in your head exactly what's happening.
I am having the urge to.
.
.
Now notice it in more detail.
What does it feel like?
Where is the urge?
Where is the craving happening?
Is it just in one spot or can you feel it over your whole body?
And how does it feel?
Is it strong,
Powerful,
Intense?
Or is it small and barely noticeable?
Is it painful?
Is it tight?
Is it an ache?
Really go wild here with your adjectives and describe to yourself as much as you can just what's happening.
Is the feeling sharp or dull?
Are you experiencing a tingling sensation or a fluttering sensation?
Is it big?
Is it small?
Is it hot?
Is it cold?
Is it bright or dark,
Flat or vibrant?
No judgement,
No attachment,
No thoughts.
Just notice the feeling.
Notice as the feeling builds and comes over you like a wave.
Focus on the feeling building,
Getting stronger.
Remember don't try to change anything or squash it down or push it away.
Just allow whatever is happening to happen.
You're safe,
It has no power over you.
Just imagine it as a wave.
It will come and it will go.
You are in control.
Now lean into the feeling,
Breathe into the feeling.
Breathe into the urge,
Breathe into the craving.
Take big deep breaths as you're riding the wave,
Surfing the wave of the feeling.
Inhale deeply and feel yourself lifting,
Going with the feeling.
And then on the out breath push all the air out with as much force and power as you can.
Again,
Breathe in deeply and then exhale completely.
Do this again for a few more cycles of breath.
Each time you inhale,
Breathe in the urge or the craving.
Take it with you,
Inhale it,
Breathe it,
Live it.
It can't hurt you,
You've got this.
And then breathe out slowly with intention.
Let it go.
Keep breathing this way,
Nice and slow,
Strong and deep.
Focus on allowing the sensation to build with your inhale and let it go with your exhale.
Lean into it and if any thoughts pop up,
Just gently come back to this deeply calming pattern of breath.
Riding the wave on the inhale,
Releasing and letting go on the exhale.
Like waves crashing onto the rocks below.
Keep breathing and keep noticing.
I'll let you do this on your own for a little while longer.
It's time to connect with the body again.
Focus again on that sensation of the craving.
How's it feeling now?
Notice the intensity.
Is it stronger or weaker than it was before?
Remember,
Keep breathing in when you feel the craving,
The urge wash over you.
And then breathe out to help it release,
To help it ease,
To help it leave you.
Breathe through it,
Ride it out.
And you can be a bit more gentle now.
You can breathe a little easier,
Breathe a little slower.
Each time,
Notice how the urge or the craving begins to lose its strength,
Begins to lose its power.
You are in control.
Notice it,
Feel it,
Keep breathing.
It cannot hurt you.
Breathe gentler still.
The softer and easier you breathe now,
The softer and easier the urge or the craving will feel.
Keep breathing,
Keep feeling,
Keep noticing.
How is it feeling now?
How is it changing?
Breathe in and breathe out.
I'm going to let you keep breathing in this way now for a little longer.
Focus on the calming,
Soothing in-breath.
Slow,
Steady,
Gentle.
And then letting go completely on the out-breath.
Release the tension,
Release the stress and feel the craving disappear.
And as you breathe long and deep,
Notice how the craving is fading.
It's no longer big,
No more wild waves of fear,
But just gentle,
Gentle lapping at the shore.
Keep breathing now,
In and out.
Focus on the breath,
Let everything else go.
We're going to take some final last breaths together,
Coming to the end of this guided meditation.
And now you should have noticed the craving has completely disappeared,
Faded away into nothingness.
If it hasn't,
Then just keep breathing and noticing and stay here for as long as you need.
I'm repeating this audio as often as you need.
But if you're ready,
We're going to gently and slowly come into the body.
Breathe in and bring your awareness into your body.
Wiggle your fingers,
Wiggle your toes.
Breathe in and breathe out.
You might want to have a little stretch here.
Move your head from side to side and slowly open your eyes and come back into the space around you.
