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Urge Surfing

A meditation to help you 'ride out' urges and therefore overcome unhelpful habits and addictions.

In this meditation, we're going to explore how to practice urge surfing. So just taking a moment to settle in here and closing the eyes when you're ready. And then taking a deep, slow breath in. And a steady breath out. So just inviting you now to think about an urge that you recently experienced.

And as you think about this urge, see if you can notice all the sensations that come up in your physical body, as you think about it. Noticing where you experience urges in your body. You might be feeling sensations in the belly, in the chest, in the face or in the hands. There's no right or wrong place for an urge to be located. What's most important is that you notice where in your body you most notice urges when they show up.

So just tuning in to how it feels for you now. And once you've noticed what part of your body is most connected to the urge, just focusing your attention gently here. Just taking note of the sensations in this body part, and tuning into them with a kindly and curious awareness. What do the sensations actually feel like? Does it feel like pressure, tingling, warmth, or coolness? Notice if and how the sensations change. And being aware of how much space the sensations take up in this place in your body.

So just for a few more moments, continuing to stay with the sensations with curiosity, gentleness, and kindness. And not trying to change anything at all, just feeling and breathing and allowing. And now, beginning to bring this practice to a close by taking a deep breath in. And a steady breath out as you begin to wriggle the fingers and toes. And whenever you're ready, you can open the eyes.

Well done today. You've learned to surf your urges. So just knowing that whenever you feel an urge, you can always come back to this meditation again. You might even like to favorite it, or you can simply practice accepting your urges and riding them out without fighting them or giving into them. Knowing that urges then simply pass on their own and then you're left free to choose nourishing ways of behaving and living that lead to your genuine fulfillment and well-being.

Wishing you a great day. Thank you for your practice. Take care.

Meditation

4.6

Urge Surfing

A meditation to help you 'ride out' urges and therefore overcome unhelpful habits and addictions.

Duration

Your default time is based on your progress and is changed automatically as you practice.

In this meditation, we're going to explore how to practice urge surfing. So just taking a moment to settle in here and closing the eyes when you're ready. And then taking a deep, slow breath in. And a steady breath out. So just inviting you now to think about an urge that you recently experienced.

And as you think about this urge, see if you can notice all the sensations that come up in your physical body, as you think about it. Noticing where you experience urges in your body. You might be feeling sensations in the belly, in the chest, in the face or in the hands. There's no right or wrong place for an urge to be located. What's most important is that you notice where in your body you most notice urges when they show up.

So just tuning in to how it feels for you now. And once you've noticed what part of your body is most connected to the urge, just focusing your attention gently here. Just taking note of the sensations in this body part, and tuning into them with a kindly and curious awareness. What do the sensations actually feel like? Does it feel like pressure, tingling, warmth, or coolness? Notice if and how the sensations change. And being aware of how much space the sensations take up in this place in your body.

So just for a few more moments, continuing to stay with the sensations with curiosity, gentleness, and kindness. And not trying to change anything at all, just feeling and breathing and allowing. And now, beginning to bring this practice to a close by taking a deep breath in. And a steady breath out as you begin to wriggle the fingers and toes. And whenever you're ready, you can open the eyes.

Well done today. You've learned to surf your urges. So just knowing that whenever you feel an urge, you can always come back to this meditation again. You might even like to favorite it, or you can simply practice accepting your urges and riding them out without fighting them or giving into them. Knowing that urges then simply pass on their own and then you're left free to choose nourishing ways of behaving and living that lead to your genuine fulfillment and well-being.

Wishing you a great day. Thank you for your practice. Take care.

Meditation

4.6

Duration

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