So welcome to this guided meditation on dealing with urges and learning how to surf the wave.
This is a meditation specifically for those moments where you're feeling a strong urge or and you want to surf the urge and learn how to actually be with it rather than acting out.
When you're ready,
You can allow yourself to find a nice comfortable posture.
Maybe allowing your eyes to close.
Just taking a few moments to get settled.
Maybe starting with a deep breath in.
And a long,
Slow breath out.
Let's do that one more time,
Taking a deep breath in.
And a long,
Slow exhale out.
And from there,
Just allowing your breath to return to its natural rhythm.
Taking another moment or so to soften.
Relax.
And just settle into whatever posture you're in.
And so starting off this meditation by acknowledging the urge.
Just knowing that this urge or this craving has arisen.
And understanding that it's simply a signal in the body.
It's not a command.
It's not a moral failure.
It's just a wave passing through.
So there's no need to resist the urge or suppress it or push it down.
Just acknowledging that it's there.
If you find it helpful,
You can even quietly note in your mind.
An urge is here.
Or I'm feeling a craving.
Shifting your attitude towards one of openness and acceptance.
And also understanding that.
Most emotions or feelings only last about 90 seconds.
If we don't feed them.
Throw fuel on the fire.
And so many times dealing with an urge,
All you have to do is be with it.
And wait for it to pass.
Just like dealing with a wave in the ocean.
There's no need to stop the wave or push against it.
And understanding that.
A wave will rise and fade on its own time.
And so just giving yourself permission to be here with this feeling.
Seeing if you can drop into this mental quality of acceptance.
And openness to the experience.
Rather than resistance.
In a very helpful way.
Opening to the experience is to just get curious about what this experience feels like in your body.
Getting curious,
Where do you feel the craving?
Is it in the chest?
In the belly.
In the hands,
The arms.
Where does this experience or this emotion manifest in your body?
What do you notice?
There's no wrong answer here.
The point is just to get curious about the experience.
Of having an urge or a craving.
What does this experience feel like in my body?
Is it pleasant or unpleasant?
Heavy.
Or light.
Sharp or dull.
It can also be helpful to recognize that you are not this urge.
You are the one observing the urge.
Again,
The urge,
The feeling.
Craving.
It's a signal passing through your body.
Cloud floating through the sky.
It's a leaf.
Floating on the river downstream.
There's no need to push it away.
Cling to it.
And it is not who you are.
As best you can,
See if you can stay with the feeling.
Getting curious about what it feels like.
Where you notice it in your body.
Seeing if you can remain as the calm observer of this experience.
Not to fight it.
Or resist it.
Simply to observe.
And before we end this session,
Taking a moment to just remind yourself of why you're doing this work.
Just reflecting on why this work is important to you.
And then for the final few moments,
Just coming back to your body.
Feeling your in-breath and your out-breath.
And then to bring this practice to a close,
We can take a deep breath in.
And a long,
Slow breath out.
In your own time,
Opening your eyes.
And coming back to the space.
Thank you for joining me on this guided meditation on dealing with urges and learning how to ride the wave.
Hope you have a wonderful day.
