Welcome to Controlling Cravings Meditation.
If you are currently experiencing a craving,
Find a quiet or private space to be in,
And take three deep breaths.
Now find a comfortable way to be.
If you are sitting down,
Place both feet on the floor and your hands in your lap.
If you are lying down,
Place your arms and hands on the floor beside your body.
Keep your legs uncrossed.
If you are standing,
Keep both feet on the ground and your hands at your side.
Gently close your eyes.
If you are not comfortable closing your eyes,
Gaze gently in front of you.
Allow your breathing to be natural.
Pay attention to your head and neck.
Release any tension around your eyes and soften your jaw.
Drop your shoulders and release any tension in your upper back.
Notice the places of contact between your body and the ground.
Feel the weight and density of your body making contact with the ground.
Now that you are more comfortable and relaxed,
Take a moment to scan the space you are in.
Notice the different sensations and phenomena around you.
You may hear different sounds around you or feel air moving against your skin.
Notice any smells or sense of taste.
Take a moment to scan your mind and acknowledge any thoughts and emotions you may be experiencing.
Now allow all of these sensations to fall into the background as you focus on your breath.
Notice where you feel your breath most easily.
This could be the tip of your nose where there may be sensation of air moving in and out.
This could also be your abdomen moving in and out with each breath.
Find the spot where you feel your breath coming and going and focus on it.
We're going to focus on our breath for the next few minutes.
If you find it helpful,
You can count your breaths.
Count up to five and then start again.
If you notice your attention is drawn to sounds or thoughts,
Just gently return to your breath.
Try and maintain stillness during this meditation.
Now turn your attention to your mind.
Notice any thoughts and emotions you're experiencing.
Notice how they are constantly arising and changing into new thoughts and new emotions.
Allow them to arise and blow away like clouds.
Remember,
You don't need to listen to what your thoughts are telling you.
Just let them blow away like clouds in the air.
For the next few minutes,
Focus on the thoughts rising in your mind like bubbles and let them pass like bubbles in a stream.
If you find your thoughts getting too intense,
Just turn your focus back to your breath.
Let them pass like clouds in the air.
And remember that we are just observing our thoughts as they arise and pass away.
Again,
If you find any moment getting too intense,
Just return your focus back to your breath.
You may have noticed some cravings.
Cravings arise and pass like all other thoughts.
You don't have to act on them and they eventually pass.
Don't judge yourself for having cravings.
They are a common experience during the recovery process.
Be kind to yourself during this time.
Now place a hand or both hands over your heart.
Feel the pulse of your heart and the rising and falling of your chest with each breath.
With each breath,
Breathe into your heart your desire to be peaceful,
Safe,
And happy.
Gently offer yourself the following phrases.
May I be safe.
May I be happy.
May I be peaceful and healthy.
If those phrases don't work for you,
Come up with your own.
Gently offer yourself kind phrases for the next few minutes.
Thank you.
Thank you.
Thank you.
Thank you.
Remember,
Cravings are a part of recovery.
Don't beat yourself up about having them.
Always remember you can take refuge in the present moment.
When you are ready,
Open your eyes and return to the space you're in.
Thank you for joining me and thank yourself for taking the time you needed to be here.
Enjoy the rest of your day.
If you found this meditation helpful,
Please consider donating.
