Welcome to HALT,
A meditation for navigating cravings.
Find a quiet space,
One where you feel safe and undisturbed.
Take a deep breath in through your nose.
Fill your lungs completely and hold here for a moment before you exhale slowly through your mouth.
With each breath,
Let your body settle.
Soften any tension and allow yourself to arrive fully in this moment.
You are not alone in this.
Cravings can feel overwhelming,
But right now,
You are not your craving.
You are simply observing it.
So let's take a moment to check in using the HALT method.
Are you hungry,
Angry,
Lonely,
Or tired?
First,
Bring awareness to your hunger.
Are you physically hungry?
If so,
You might pause this meditation and go get something to eat.
Or you may visualize yourself nourishing your body with something warm and grounding.
Imagine the sensation of gentle nourishment filling you,
Providing energy and balance.
If your hunger is deeper,
Like an emotional hunger,
Acknowledge it with kindness.
What is your heart craving right now?
Compassion?
Understanding?
Love?
Let yourself receive it.
If your hunger is unmet,
Consider what action you can take.
Can you go offer your body a healthy,
Satisfying meal?
Can you give yourself permission to eat mindfully and fully?
If the hunger is emotional,
Can you meet it with self-care?
Accompanying word to yourself or reaching out for connection?
Let yourself be fed in all the ways that you need.
Now notice if you are angry.
Without judgment,
Allow yourself to name whatever emotion is present.
Anger,
Frustration,
Sadness,
Whatever it may be.
Let it exist without shame.
Take a deep breath in and imagine your breath gathering the intensity of the emotion.
And as you exhale,
Picture it loosening and releasing.
You are allowed to feel,
And you are allowed to let go.
If anger is present,
Ask yourself,
Where is this anger coming from?
What is it asking of you?
Can you express it in a way that honors yourself and others?
Maybe you need to write it out,
Move your body,
Or maybe you just need to simply acknowledge it with compassion.
Anger is not your enemy,
It's a messenger.
Listen,
And then let it pass,
Like a wave receding into the ocean.
Next,
Check in with loneliness.
Are you feeling disconnected,
Unseen,
Unsupported?
Please know that you are not alone in this moment.
Feel the presence of others who have walked this path before you,
Who are walking it now.
Imagine the warmth of connection wrapping around you like a soft blanket.
And if you need support,
Visualize reaching out to someone,
A friend,
A mentor,
A trusted guide.
You are worthy of support.
Loneliness can feel isolating,
But it does not define you.
If you can,
Take one small action to connect.
You could pause this meditation and send a message,
Or you might step outside and take in the world around you.
Remind yourself that you belong,
That you are a part of something greater.
Connection is always available to you,
In small ways and in big ones.
Finally,
Are you tired?
Does your body need rest?
Your mind or your spirit?
If exhaustion is present,
Allow yourself to sink deeper into stillness.
Imagine yourself resting in a safe,
Quiet place,
Free from demands,
Free from expectation.
You are allowed to pause.
You are allowed to replenish.
Fatigue can cloud judgment and make cravings feel more intense.
So take a moment to assess.
Do you need sleep,
Quiet or stillness?
Can you offer yourself rest,
Even if just for a few moments?
Imagine yourself wrapped in the embrace of deep rest,
Like sinking into a warm,
Comforting cocoon.
Let go of all that is not needed in this moment.
With each inhale,
You invite clarity,
Self-compassion and peace.
With each exhale,
You release tension,
Judgment and the weight of craving.
You are more than this moment.
You are more than this urge.
Take one final deep breath,
Filling yourself with a sense of renewal.
As you exhale,
Visualize yourself stepping forward with strength and awareness,
Knowing that cravings are temporary,
But your resilience is lasting.
When you are ready,
Gently bring yourself back to the present,
Moving your fingers,
Opening your eyes,
And returning with a sense of calm and empowerment.
If you find yourself struggling again,
Return to this meditation as often as you need.
Let it be a reminder that you are in control,
That you have tools,
And that you are worthy of care.
Because you are strong,
You are capable,
And you are not alone.
Thank you.
