Hello and welcome.
Begin by finding a comfortable seated position.
Let your hands rest gently in your lap or by your sides.
And if it feels right,
Gently close your eyes or just soften your gaze downwards.
Take a nice deep breath in and slowly exhale.
Let your shoulders soften.
Let your jaw unclench.
There is nowhere else to be.
There is nothing to fix.
There is just this moment.
Bring your attention to your body,
Noticing the weight of your body pressing down into the surface beneath you.
And feel your feet making contact with the floor,
Being supported from below.
Notice your breath,
However it comes.
No need to change it.
Just feel the rise and fall of your chest.
Let your body breathe itself.
And allow gravity to hold you.
You are safe right now.
Now gently bring to mind the craving you're experiencing.
Don't push it away or try to fight it.
Just notice it like a wave in the ocean.
And ask yourself,
Where do I feel this craving in my body?
Where is it?
Is it in the chest?
Maybe the throat or the belly?
Is it tight?
Does it feel hot,
Restless,
Heavy?
Describe it to yourself silently.
Take your time.
Buzzing,
Pulling,
Pressure,
Whatever fits.
Be curious,
Not judgmental.
Remember,
Cravings are simply sensations.
They rise,
They peak,
And they always fall.
This is temporary.
Get curious about how you're feeling.
I'm right here.
Now breathe into this place where you feel the craving.
Imagine your breath creating space here,
Softening and releasing and nourishing.
With each exhale,
Letting go a little.
Say silently to yourself,
I feel this craving and I can hold it.
I feel this craving and I can hold it.
I don't have to act on it.
I don't have to act on it.
It is safe to feel this.
It is safe to feel this.
Allow these words to integrate and to fall softly into your body to calm your mind.
You are not your craving.
It is something passing through you.
It is not who you are.
You can observe it without obeying it.
And if it helps,
Visualize the craving as a cloud drifting in the sky.
You are the sky,
Wide,
Open and still.
And the craving comes and it will go.
Now ask yourself,
What is it I really need right now?
What is it I really need right now?
Is it comfort?
Is it rest?
Is it a kind word?
Offer that to yourself.
You are worthy of it.
Bring your attention back to your body.
Feel your breath.
Your weight.
The room around you,
Even with your eyes closed.
And gently,
Gently start to wiggle your fingers.
Just very gently.
And wiggle your toes.
You've just given yourself the gift of awareness.
This moment is a huge win.
A moment of strength.
Feel that.
Let it settle into your heart.
Take one final deep breath in.
Belly,
Ribs,
Chest to the top.
And a long,
Slow breath out.
Start following it out from the chest,
From the ribs,
From the belly.
And when you are ready,
When you're ready,
Gently,
Gently open your eyes.
And carry this calm with you.
And remember this.
You are in control.
Not the craving.
