Hi,
This is Sadie Barr Sobriety mentor and yoga and meditation teacher and I'm here to walk you through this craving Whether it's food alcohol nicotine sex gambling scrolling shopping Whatever it is It's hard and it sucks This is suffering and you don't have to do it alone Well done showing up here to interrupt the cycle of craving It's not easy,
But you're doing it You put aside Everything else to show up You found the meditation you click the button and here you are You said no to the craving and yes to recovery Take a moment to let that sink in You said no to the craving and yes to recovery Let's get started take a seat in a chair or a bench or a sofa and Come to sit toward the front edge So that most of the backs of your legs aren't touching it walk your feet out wide wider than your hips and Plant them firmly into the earth as you lean forward and Rest your forearms on your legs if they don't reach just place your hands out over your knees and finally Rest your head down and take your gaze down to the ground Now breathe in through your nose and out through your mouth as you make the sound Just like soothing a crying baby Take several breath cycles just like this.
This is waterfall breath Good Now with each exhale imagine your feet your roots Sinking down into the stable solid ground beneath As you continue your waterfall breath See if it's possible To relax your abdomen while you breathe slow and smooth feel the expansion outward of your torso on your inhale and The drawing in on the exhale Just like the tide coming in and out on a warm summer morning at sunrise Good now as you continue your waterfall breath start to count your breaths inhale to four and exhale the six if You need to shorten or lengthen your count to meet your breath where it's at.
Please do so Your breathing should not feel anxious or pressured Wherever you land make your exhale two seconds longer than your inhale wonderful Wonderful at the bottom of your next exhale slowly rise up to sitting like the Sun emerging from behind the mountaintop and Place your hand on your heart Repeat after me.
I Am here I am safe Craving is suffering This too shall pass Everyone suffers This too shall pass in this life there will be suffering this too shall pass I Can get through this?
This too is passing moment by moment This too is passing now become aware of the state of your heart Is there a sense of openness or tightness?
Peace or anxiety contentment or dissatisfaction As you feel into the area of your heart direct your kind gentle breath there Now begin to investigate by asking yourself What does my heart really long for or what most matters in this life as?
You pose these questions sense that you are addressing your inquiry directly to your heart You might feel an aspiration to love fully or to feel loved to know truth To be peaceful or helpful or free from fear and suffering There's no right longing Be here now With what's surfacing Be aware of any words images or feelings that arise Where in the body do you feel any accompanying sensations of this awakening?
If nothing comes that's okay It can take some time for the mind to open out of its habitual Ideas about life and connect with that which is most alive and true sit quiet Patient and open to whatever may come If you sense you've arrived at what feels like a pure and deep longing Allow yourself to let go into its fullness Feel the very essence of this yearning in yourselves as it expresses itself through your whole body and being Sense the longing as the calling of your awakening heart Stay present with your experience.
However,
It's emerging As we near the end of the practice I send you this prayer May you not be swept away by the winds of craving that you plant your roots firmly into the earth May you experience pleasure without attachment and pain without aversion May you be earnest in your intentions to be sober May you stay true and open to your deepest longings May you remember that this too shall pass This too is passing You don't have to do this alone Keep coming back to this meditation as often as you need Bye for now
