Urge Surfing Meditation

Introduction

• Urge Surfing: A mindfulness technique to manage urges for maladaptive behaviors without acting on them.
• Objective: Not to eliminate urges but to learn that they don't need to be satisfied or responded to.

Key Concepts

• Transitory Nature of Urges: Viewing urges as waves that crest and pass away.
• Mindful Awareness: Becoming aware of urges but not reacting to them immediately.
• Examples in Daily Life: Quitting smoking, not scratching an itch.

Practice Guidelines

1. Seated Position: Find a comfortable and alert seating posture.

2. Breathing Awareness:

   • Focus on the rise and fall of your breath.
   • Stay present with the entire duration of each inhale and exhale.

3. Observing Urges:

   • Notice any urges to move, scratch, giggle, etc.
   • Observe without acting on them.
   • Recognize urges as temporary.
   • Allow them to crest and fall like waves.

4. Mind Wandering:

   • If the mind wanders, gently redirect attention back to the breath and urge awareness.

5. Types of Urges:

   • Urges to stop practice, fall asleep, think of other things, stand up, etc.
   • Practice noticing these without reacting.

6. Responding to Urges:

   • If you choose to respond to an urge, do so with awareness.

Silent Practice

• Spend a few minutes silently practicing urge surfing.
• Aim to become more skillful at observing impulses without responding.

Conclusion

• Return to Awareness: Slowly return awareness to the room and body.
• Open Eyes: If closed, open them and take deep breaths.
• Application: Use urge surfing throughout daily life.
• Reflection: Reflect on experiences of noticing urges without response.

Final Thoughts

• Practice regularly to improve skills in managing urges.
• Thank you for participating in the practice. Be well.