The Gift of Recovery by Rebecca E. Williams

Author:Rebecca E. Williams
Language: eng
Format: epub
Publisher: New Harbinger Publications
Published: 2018-04-26T20:09:08+00:00

Exercise 1: Surfing the Urge

Start by practicing this exercise when you have an urge that is mild to moderate, somewhere between 1 and 5 on a scale of 1 to 10. It may be a craving for your addictive behavior or the urge to do something else that does not align with your goals and values. Acknowledge that you are experiencing an urge. Find a private place to sit quietly for five to ten minutes. Close your eyes. Breathe deeply. Notice the urge.

Now visualize this urge as an ocean wave. Notice how the wave builds, peaks, moves downward, and then smooths out again, finally landing calmly at the shore. Cravings move this same way, intensifying and then passing: cravings are always temporary. You are the surfer, riding the urge as it begins to swell. Notice yourself on the wave at its peak, and then picture surfing the wave as it starts to drop down back into the ocean. The wave of craving has passed, and you rode it out safely. Take a deep breath as you paddle to shore.

You are now the observer of the urge. All you need is the ability to slow down a bit. The urge will not last forever. The urge is a temporary visitor. It will move on like the waves do.

Audio for the next meditation exercise is available at http://www.newharbinger.com/40705.

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