From time to time, all of us have experienced cravings: Those intense and eager desires that drive us to react with behaviors that we often regret afterwards.

For some of us repetitive bouts of craving push us into behaviors that are harmful to ourselves. These behaviors may take the form of eating excessively, smoking, drug-taking, or may take some other form. So, what can we do when a craving–that intense urge–hits leading us to react with a behavior that does not actually help us?

We can surf the urge. Developed for people in recovery for addictive behaviors, urge surfing can help all of us deal with cravings in a way that does not engage a reactive behavior. Based on mindfulness, that state of active, open attention on the present, urge surfing provides a path for riding cravings like a surfer rides a wave.

When a craving strikes we breathe and commit to stay with the feeling. We don’t try to push the feeling away or judge it. We just stay with it. We release tension by noticing what’s happening in the body right now: Head, throat, back, belly, and so on.

We notice our reaction to what’s happening right now. If the feeling is increasing, we imagine that it is like a wave that goes up and up. Like a surfer, we are rising and staying with the wave of feeling by using our breath. We use our breath just as a surfer uses his surf board to stay with the wave. As we ride the feeling of craving, it reaches a crest and then falls away, just as a wave does.

We may even be able to find space as we are riding the craving to be curious, to enquire, “What’s here?” “What do we really need?” “What’s underneath?” It’s not the object of our craving–the food, or cigarette, or drug. Maybe it is loneliness or stress and a desire for relief. Maybe it is emotions or thought patterns and a desire to be free from them. Whatever is there, be kind and gentle and stay with the experience.

So let’s learn to surf the urge with this guided audio recording.

Surf the Urge Audio File from Mindfulness Based Relapse Prevention