Overcoming Addiction Series, Support Mediation #4: Urge Surfing - 15 minute version

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Overcoming Addiction Series, Support Mediation #4: Urge Surfing - 15 minute version

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An excerpt:

Focus on the breath and become aware of the part of you that is able to observe your thoughts and feelings objectively. It is your super-consciousness, or your “silent passenger” - the infinite awareness at the core of our being. It is from this deep awareness, accessed through meditation, that lasting change comes - and it is activated the moment you close your eyes with the intention of meditating. Stay in the moment and observe through your silent passenger’s eyes as thoughts come and go… come and go... and allow the waves arising from deep within you that are always there, waiting for you to allow them to fill you with peace,  joy, and tranquility, to do so. Let's do that for a few moments now...

Let’s return to the breath again. Focus on it. Breathe in deep – and breathe out long. Remember, we can ALWAYS begin again, in every moment, no matter what… If there is physical tension in the body, breathe through it and feel the body elongating. Acknowledge any sensations in the body by naming them inwardly, like “tension” or “tingling”. Keep breathing and focusing only on the breath coming in and out of your body. If you are craving something, acknowledge that now by saying inwardly, “craving”.

Once again, focus only on the breath coming in and out of your body. Now imagine that craving as a small ocean wave and you are on a surfboard and you are an expert surf boarder. What is happening to the wave now, to the craving? If it is rising and gaining power, imagine your surfboard continuing to glide along the crest of its wave. What part of the body do you feel it in? Say that inwardly now… What parameters within your body does it affect? Say that inwardly now… Does it have a particular quality attached to it? Say that inwardly now… Keep breathing slowly in – and slowly out… Expand your awareness now: no matter how great the wave grows, no matter how much it feels like it’s going to envelop you, just continue to ride the crest of the wave… It’s so real that you can smell the ocean air and almost feel water droplets on your face as you skim over its surface… Just keep breathing – and as you breathe, you realize the wave is getting smaller and smaller… and smaller… until it’s safe for you to just sit down on your surfboard and enjoy floating on the ocean…