Welcome to the meditation for addiction and craving.
If you're here,
You're probably craving something,
So we're going to get into it as quickly as possible.
Remember to come back to this track every time you need it.
It can be used to beat cravings for smoking,
Gaming,
Overeating,
Drugs,
Social media use,
Gambling,
Or any vice or addictive craving.
Remember,
It's not a substitute for professional help,
And if you need that,
Seek it with urgency,
And there are many professionals who can help you.
Let's get into it.
Sitting still right away,
Closing the eyes,
And taking a deep breath in through the nose,
Filling the belly,
And out through the mouth.
Once again,
Going even deeper in through the nose,
Into the belly,
And out through the mouth,
Letting it go.
Breathing even deeper,
Leading the breath to fill up the entire body now,
And letting go of the tension.
Great.
We're going to do one breath hold now,
Taking a deep breath in,
Holding the breath at the top,
And as you hold it,
Feel all the sensations in your body,
Holding for just a couple moments.
And now very slowly,
With control,
Release the breath.
Now with your eyes closed and your body still,
Tune into your body.
Notice the sensations that are making you want to indulge the craving.
Don't react to those sensations,
Put your mind over matter,
Use a little willpower to get the ball rolling here as we get into it,
And just notice the details of the sensations.
Start to get an initial glimpse,
An initial awareness of these feelings and sensations in the body that are driving that desire towards action.
Breathing into them as necessary,
Using the breath as vigorously as you instinctively want to,
Continuously or at any point.
Noticing the sensations shifting and changing for just a couple more moments of dedicated,
Intense attention.
Now let your tongue drop to the floor of your mouth,
Let your jaw relax slightly,
Let your facial muscles and the tiny muscles around your eyes unclench a little bit.
Let your back muscles release slightly.
As the breath drops down,
Allow the stomach and chest to open just a little bit.
Feel the pelvic floor drop into the chair.
Allow the arms and hands to release any effort.
And allow the legs and feet to release any unconscious tension.
And as you feel the breath moving a little bit more easefully into the body now,
Start to tap into your vision of what you want to create in your life and in the future.
Whether this is vague or specific doesn't matter,
But the more vivid the better.
Start to think about and envision what you care about,
Who you care about,
What you want to offer the world and create for yourself and others.
Don't judge whatever comes,
Just be receptive no matter how vague,
Intuitive or clear it happens to be.
As you feel this vision starting to form a little bit,
Start to feel the emotions that you feel associated with that vision.
Feel and welcome whatever inspiration,
Whatever glimmer of hope,
Excitement and love that that brings you,
Welcome that in.
Now take two or three images from that vision,
Like a snapshot,
Like a polaroid that you can put in your back pocket and come back to throughout this brief session to reference easily and deepen this feeling.
These polaroid photos are a reference to your why,
So you have a bigger reason to tap into to not indulge the cravings now.
Allow this to become more clear,
Vivid and emotionally compelling the more you practice it.
Now with that vision in mind and some greater courage and perspective opening up,
Tune back into the sensations in the body.
Notice specifically what's there.
At first you might notice discomfort,
Maybe emptiness,
A feeling of lack.
But get even more granular,
What does that feel like in terms of detailed sensations?
Is there lurching,
Tension,
Jumpiness of energy?
What micro sensations comprise the bigger feeling?
Doing our best to not react to them,
To simply breathe in and be aware,
Starting to become highly acquainted and familiar with these sensations because that's the root of what drives us to the craving.
If we can stay with them persistently,
We'll build willpower to not react to them and learn to ride them like a wave until they dissipate somewhat or dissolve entirely.
Stay with them with your attention and breath.
Continue to breathe into those sensations and allow them to be there completely.
Notice how the mind initially flinched when you saw them and just wants to escape them and for them to go away.
Let's train ourselves to be able to stay with them,
Starting to let go of resistance to them and just allowing them to be there.
Feeling that sense of surrendering to them completely so we can let go of tension around them and just begin to stay with them and see them clearly.
Notice how that's all they are,
Just sensations in the body,
That's all that's making us do these things on the barest level.
If those sensations weren't there we'd feel no need to do anything,
So let's just work on being able to stay with them until we no longer feel like we need to escape them.
That's the key.
Breathing into them,
Feeling the sensations,
Opening up with the breath,
Relaxing.
As our awareness grows with each passing moment like a flashlight,
We notice we can handle the sensations and we don't have to escape them.
Now come back briefly to your vision,
Those images,
That bigger reason.
Allow that feeling to amplify in your body.
Seeing the bigger picture and why you're giving up this vice in this moment so you can be aligned to that bigger vision and greater reasons.
Spending a couple moments basking in the positive,
Driving emotions of those reasons and that vision.
Now one more time we're putting them through the laundry cycles,
Revisiting the sensations once more.
And now see if you can redirect some of their intensity towards this vision.
Those sensations are just energy so start to aim it consciously and channel it at this vision.
Using all your energy to feed into the bigger reasons and vision,
Seeing yourself driving towards it with all cylinders,
Firing towards it in the same direction.
Spending a few final moments feeling fearlessly,
Fiercely into the sensations from this greater place that you've opened up.
See how while the sensations might still be there,
You have a different relationship to them.
See and feel how they're just sensations,
You can handle them and repeat in your mind that you're strong and empowered and you can make a new choice.
Repeating,
I am strong.
I'm empowered.
I can make a new choice.
I can make a new choice.
And now take a few moments to sit in an awareness of your body,
Your breath,
And the space around you as one field of energy.
Start to sense all of that around you and within you with your feeling and your attention.
Body,
Space,
Breath as one expanding and contracting with each breath totally in your flow of awareness for a couple moments.
Feeling connected to the world and a higher power of your own understanding.
Whatever greater energy is true for you,
Feeling your connection to that and the world around you in this moment.
Just feel it,
Don't think about it,
And relax and let go into that connection for a few final moments.
From this place of connection,
Make the decision in your mind now,
If you choose,
To commit to taking this energy and aiming it at a small step towards your greater vision instead of indulging,
Your craving.
Make sure that decision is clear,
Immediate,
And firm,
And take a moment to think about what that small action or series of small actions can be to keep this energy channeled in the direction of your vision.
Before we conclude,
Remember to repeat this track whenever it comes up immediately,
Whenever you notice the craving.
And remember,
If you have a consistent daily meditation practice,
It will grow your awareness to be able to catch and navigate these waves of craving on a consistent basis as they begin to arise in the moment.
It will build that awareness like the wattage in a light bulb getting stronger.
Remember,
You've got this.
Feel that strength and empowerment moving forward,
And when you feel ready,
Go straight into the small action step that you want to work towards.
Remember,
No matter how small,
It will build momentum in the right direction.
Stay consistent,
Connected,
And aware,
And have a great day.
