Urge Surfing

Sometimes we have urges, cravings, impulses—addictions even.

These can actually be transformed into a wonderful ‘wake up call’ into mindfulness.

The next time you feel an urge, know that you don’t have to fight it; you don’t have to follow or give into it either. You can simply be there to observe it with mindful awareness.

This technique is sometimes referred to as urge surfing.

Urges ebb and flow, just like waves. With urge surfing, we bring awareness into the urge itself—how it feels in the body, in the moment. We simply acknowledge we are having an urge and we allow it to be there without getting caught up in the thoughts about it. In this way we ride it out instead of pushing the urge away or following it.

If a sensation of craving comes to you or you notice yourself having impulsive thoughts – see if you can firstly simply acknowledge their presence “oh I’m feeling a craving for chocolate”. Observe it directly, as an impartial witness.

Notice if the craving has a physical sensation in the body. Note if you are having ‘wanting’ thoughts. See them for what they are – just thoughts. Aim to remain ‘present’ for the duration of the wave which usually only lasts maximum of 30 minutes.

Each time you successfully surf an urge, you make it easier to do so next time. Urge surfing can, with practice, liberate you from addictive and compulsive behaviours while bringing the benefits of mindfulness into your life even more.
(From Mrs. Mindfulness)
Lani Strom