In a comfortable position and close your eyes or if you want to leave them open,
Maintain a soft focus out in front of you.
Begin focusing on your breath.
This exercise may be somewhat more intense than the previous one.
We're going to ask you to picture yourself in a situation that you find challenging in your present life,
One in which you are triggered in some way.
Maybe a situation in which you might be tempted to use alcohol or drugs or engage in another behavior that has been problematic for you.
Please take care of yourself by choosing something that is challenging but not overwhelming.
As you picture this,
We are going to ask you to imagine that you do not engage in the reactive behavior,
Whether it is substance use,
Getting into an argument or fight,
Or whatever it might be for you.
We encourage you to stay with whatever comes up as best you can with a sense of gentleness and curiosity.
If the scenario you pick feels overwhelming or something you do not want to do or are not ready to do,
We encourage you to respect that limit.
You might imagine a less intense situation in which you react in a way that feels automatic or out of control.
For instance,
You might bring up a relationship or a situation where you might react with anger or in a way that is hurtful to you or another person.
If at any point this becomes overwhelming,
You can always just open your eyes,
Maybe move your body around a little bit to reground to the present moment.
Begin by feeling your body here in the chair.
Notice your sensations.
Let the breath flow easily in and out.
Now bring your scenario that you have chosen to mind,
A situation that might or has in the past caused craving or urges to act in a reactive manner,
In a way that is not in line with how you want to be in your life.
Maybe you are with a certain person or in a certain location.
Maybe it's something that has happened in the past that you can recall or a situation that you imagine would be challenging for you.
Remember that in this scenario,
You're going to make the choice not to use any drugs or alcohol or to engage in whatever reactive behavior this scenario triggers for you.
Now take a few moments to really picture yourself in that place or situation or with that person.
Imagine the events or situation that lead up to this reactivity and bring yourself right to that point where you feel triggered as though you might behave reactively.
We're going to just pause here for a moment.
We often tend to either fall into craving or fight to resist it.
Here,
We are going to explore our experience a little,
Finding a balance just staying with and observing the experience without automatically reacting.
Begin by noticing any emotions that are arising.
Notice what thoughts might be going through your mind.
What physical sensation are you experiencing in this situation?
What does this feel like in your body?
What is it about this experience that feels intolerable?
Can you stay with it and be gentle with yourself?
If you begin to feel overwhelmed at any point,
You can always back off a bit,
Allowing your eyes to open or letting your attention come back to observing your breathing.
Remember that we are practicing staying with this experience in a kind and curious way.
We are making the choice to not act on any urges or cravings that are arising.
Just staying with them and observing as best you can what is happening in your body and mind,
What a craving or an urge feels like.
See if you can feel what's there without tightening around it or resisting it.
Feel what it is like to not engage in the behavior,
Discovering what happens when you stay with this experience and explore it a little.
What is it you are truly needing?
Is there a longing for something?
Maybe there is a fear,
Anger,
Loneliness,
Maybe relief or freedom.
What is it you really need right now?
Just stay with this discomfort and unfamiliarity.
Observe with a very gentle curiosity.
As the craving or urge becomes increasingly intense,
Imagine it like an ocean wave.
Imagine that you are finding that wave using your breath as a surfboard to stay steady.
Your job is to ride the wave of desire from its beginning as it grows,
Staying right with it through the peak of its intensity,
Keeping your balance while the wave rises and staying on top of it until it naturally begins to subside.
You are riding this wave rather than succumbing to the urge and being wiped out by it.
Just watch the pattern as the urge or craving rises and then falls and trusting that without any action on your part,
All the waves of desire like waves on the ocean rise and fall and eventually fade away.
Notice how you can simply stay present with this wave instead of immediately reacting to it,
Accept the craving and stay with it without giving into the urge,
Without acting on it,
Without having to make it go away.
Now take the time you need gently letting go of the scenario you've imagined and slowly and gently bring your attention back into the room and back to your breath.
Open your eyes and take a deep breath if you'd like,
Maybe move a little bit and stretch if that feels right to you.
