Introduction & Guidelines– This exercise is an informal practice that can be done whenever you are faced with the urge or impulse of unhealthy “cravings”- in this particular context, excesses to avoid or distract from dealing directly with difficult thoughts, feelings, or situations. This practice can help us to explore our feelings of craving in more detail- noticing the thoughts, feelings, and situations that serve as an impetus in driving our excessive behaviors. For example, habitualness or patterns in mis-using food, alcohol, drugs, sex, etc. Having a regular mindfulness practice helps us to stay with difficult thoughts and feelings- and that we don’t have to turn to excessive behaviors as forms of distraction to make them go away.  We have the inherent capacity to effectively interact and tolerate difficult mind-body states. Thoughts and feelings are transient in nature- they will come and go– and do not define our reality or the essence of who we truly are.

Our urges to respond to unhealthy cravings follow impulses that are conditioned responses we habitually act out when faced with painful emotions or difficult situations. In mindfulness practice, instead of acting on those urges- which would deepen the conditioned connection between negative emotions and excessive behavior- we surf the reactionary force (i.e. urge). Informally practicing this “urge surfing” eventually loosens the association between difficult experiences and forms of excessive behavior.

We can visualize these urges to be like waves in the ocean… rising in consciousness. We use our breath as a metaphorical surfboard to ride out the cravings without acting on them. As throughout our practice, the breath is our anchor… it’s our fulcrum from where we may teeter to our edges, but yet rest solidly and steadily at its center. It helps focus our mindsight to freely attend within our open awareness- and it serves as a “circuit breaker” preventing from us falling into the reactionary cycle of our urges or impulses

Practice- When struck by the impulse driving the tendency to over-indulge, simply close your eyes and feel the urge swelling up in your body. Again, your breath is your metaphorical surfboard, allowing you to ride the wave without being wiped out. As best you can, visualize the craving as a wave in the ocean. Notice how it begins as a small wavelet that builds and builds until it crests. Use your breath to ride the wave out until it falls off near the shore. Notice any thoughts, feelings, or bodily sensations associated with each wave. Notice their transient nature as you simply observe without reacting to their content. The more you practice to stay with these urges or impulses, the less reactionary force (i.e. energy) they have to carry you out to sea…

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