Our cravings are triggered by many things.
A ping on our phone,
A TV commercial,
The arising of an unwanted uncomfortable emotion and before we know it a single word can cause a wave of feelings to build and then we are swept up in an uncontrollable tidal wave then cast upon a desolate beach perhaps exhausted or filled with guilt as we have yet again engaged in mindlessly feeding our addictions.
We don't have to act on these feelings.
They will convince you that they hold the key to your happiness but the opposite is true.
When we don't react the urges go away.
The urges eventually leave.
There is a way out,
A mindful way.
Instead of being carried by the urge into a future we want to break free from,
We can learn to surf the wave.
We can notice the trigger,
Feel the urge start to build,
Ride the urge as it comes to a peak and stay with it until it fades away and then disappears.
Let's practice urge surfing.
Begin by finding a comfortable and quiet place to sit or lie down.
Close your eyes gently and take a few deep breaths to center yourself and start by bringing your attention to your breath.
Feel its natural rhythm as it flows in and out.
Notice the sensation of breath entering and leaving your body and now we scan the body from the top of the head.
We move slowly down the body feeling whatever we can feel is present,
Connecting ourselves to the life that's in the body.
Slowly down from head to toe noticing any areas of tension or discomfort,
Acknowledging what you feel,
Letting it be.
Now we're mindful and connected to the body we will identify the urge so bring to mind the specific urge or craving you want to work within this meditation.
It could be a craving for food,
A desire to check your phone or any other urge that you'd like to surf.
As you focus on the urge pay close attention to the physical sensations it creates in your body.
Where do you feel it?
Is there tension,
Warm or restlessness?
Observe these sensations as if you were a curious scientist studying them without getting caught up in the thoughts.
Observe any mental chatter,
Any thoughts associated with the urge.
What stories or excuses is your mind creating around this urge?
Simply acknowledge them without judgment.
Now as you continue to breathe imagine your breath as a gentle wave,
Like the waves of the ocean.
Inhale deeply,
Imagine the wave rising and exhale slowly,
Visualizing the wave receding with each breath.
Imagine riding the wave of your urge,
Allowing it to fall and rise and fall again.
Naturally,
Throughout this process maintain a non-judgmental attitude.
It's okay to have urges,
They are a natural part of being human.
Your goal is not to eliminate the urge but to observe it with curiosity and detachment.
If your mind drifts away from the urge or gets lost in thought,
Gently bring your focus back to the sensation of the urge and your breath.
With each passing moment you may notice the urge losing its intensity.
Eventually,
Urges fade away and now take a few deep breaths,
Feeling the body expand and contract and then slowly open your eyes.
Reflect on the experience and how it felt to surf the urge mindfully.
Remember that you can return to this practice whenever you need to work with cravings or urges in the future.
This mindfulness meditation on urge surfing can help you develop a greater awareness of your urges and build the skill to ride them without being overwhelmed by them and work with urges as they arise throughout the day.
Use this meditation daily and it will embed this technique deep into your psyche allowing you greater control over urges and addictions.
