Coming to sitting upright on a chair.
Feeling your feet on the floor,
Your body supported by the chair.
Now close your eyes and become still and notice your breath.
Feel the fresh air move into your nostrils as you breathe in,
Down your throat and into your lungs.
Feel your lungs expanding as you're breathing in and relaxing as you're breathing out.
Taking in the fresh air as you're breathing in and exhaling the fresh air as you're breathing out.
Now open your eyes and place a cigarette into the palm of your left hand.
Feeling the cigarette's weight.
Is it heavy or light?
And now picking it up with the other hand.
Close your eyes and start to explore the cigarette with your sense of touch.
Squeeze it gently.
Squeeze its filter and squeeze the paper where the tobacco is.
How does it feel?
Hard or soft?
Now close your eyes and bring the cigarette to your nose and smell it.
Turn it around and smell each part of it.
Now keeping your eyes closed,
Bring the cigarette to one of your ears.
Squeeze it a bit,
Turn it around and listen to the sounds your cigarette makes.
Then when you're ready,
Open your eyes and start to explore your cigarette visually.
Really looking at the colors of its filter.
What patterns can you see?
What are the different shades or colors?
Now investigating the white paper of the cigarette and also the tobacco.
Look at it from all sides.
And now grab a lighter and hold your cigarette in front of you.
Really hold its end over the flame to light it a bit.
As it starts burning,
Hold the fume under your nose and smell it.
Really taking in the smell of the cigarette through your nose.
And notice as you do so,
How does that make you feel?
Do you feel an urge to smoke?
And if there is an urge,
See if you can investigate how the urge is in your body and where it is in your mind.
Also how strong is the urge?
If you can,
Give it a number on a scale of one to ten.
Ten being very weak and ten being very strong.
Being curious about the urge to smoke.
This urge that every day makes you smoke cigarettes.
This urge that holds so much power over you.
Where is it?
In your head?
In your chest?
In your belly?
In your arms?
And now bring the cigarette to your mouth and feel the filter touching your lips.
And then light the cigarette and take your first drag.
Listen to the crackling sounds of the cigarette lighting up.
Feel the smoke filling your mouth.
And as you're breathing in,
Wandering down your throat,
Then filling your lungs.
As you breathe out again,
Feel the smoke leaving your lungs and body.
Now tune into the taste in your mouth.
Feel the taste of smoke.
And now take another drag.
But this time,
Once the smoke has entered your lungs,
Wait for a few moments before you breathe out again.
As you're holding the smoke in,
Know that the smoke is now filling your whole lungs,
Covering the inside of your lungs.
And now breathe out.
And once more,
Tune into the taste in your mouth.
And then shift your cigarette into the other hand.
And smell the fingers of the hands that have touched your cigarette.
Close your eyes and smell.
And now continue smoking.
And every time you smoke,
Keep the smoke in for a couple of moments and visualize it filling your lungs before you breathe it out again.
Smoking in silence.
And now taking a pause from smoking and check in how strong your urge to smoke is now.
And if there is an urge,
See if you can investigate how the urge manifests itself in your body now.
And where is it?
In your mind.
How strong is it now?
If you can,
Once more,
Give it a number on a scale of 1 to 10.
One being very weak and 10 being very strong.
And now make a decision whether you wish to continue smoking or whether you wish to turn out your cigarette.
If you wish to continue,
Press the pause button and do so.
If you wish to turn out the cigarette,
Turn it out.
And listen to the sounds of turning out the cigarette.
And watch the smoke slowly fade away.
And now bring the cigarette stomp to your nose.
Close your eyes and smell it.
Breathing in the smell and breathing it out.
Really anchoring your attention on your sense of smell.
Now after making sure that the cigarette is completely out,
You can play around with it for a bit.
Squeezing it once more.
Feeling its texture now.
Now closing your eyes once more.
Bring your attention back to your breath.
Feeling your in-breath and your out-breath.
Knowing that right now there's still particles of your cigarette smoke in your lung.
Smoking on the inside of your lung.
Now checking in how you're feeling emotionally.
If there is an emotion,
Naming it quietly.
Feeling in where this emotion lives in your body.
If you're feeling sad or anxious or any other difficult emotion,
Place your hand on your heart.
Feel the warmth of your hand on your heart.
Holding your experience with great kindness.
Then when you're ready,
Opening your eyes again and coming back.
