Mindfulness.com
Meditation
See all Meditation

Browse

Top articles

How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

Mindful LivingSleep
CommunityFor Work

Already have an account?

Sign in

00:00

00:00

How to Be Less Impulsive

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Hi, welcome back to your Daily Mindfulness. In today's session, we're going to talk about how to be less impulsive. So lately I've been using a technique that's been helpful for reducing cravings, improving patience, making me a better listener and regrounding me in moments where I feel a strong, emotional charge and a build up of energy in my body that makes me want to react quickly. There are a lot of ways we can experience this buildup of energy. It could be something like a craving for a cigarette or a dessert, and just a feeling of, of that energy, that build up in the body.

And it's like, I want that thing in order to be satiated, satisfied. It could also be a buildup of, of sexual energy, lust, and just feeling like I need this person. It could also be impatience in a conversation with someone and they're, they're taking a while to get to the point. And you're just feeling this buildup of energy, like get to the point already. And there's buildup of energy and emotion that is not always a bad thing.

Sometimes it's good to express it and, and use it to, uh, to make a change or to take an action. But there are also a lot of times where it's just a habitual reaction that would be best to, to manage internally or to not respond to in the moment. And so I've been using a helpful strategy that you're already familiar with, but it has a slight twist. And this is to take a deep breath into that urge or impulse, the buildup of energy. And then on an exhale feel as though that energy is getting dispersed throughout the whole body.

You know, down the legs, through my arms, to the top of the head, the torso. So that instead of it being all localized in one place, like the hands, trying to reach for a dessert, it's more spread out which makes it less intense. And that making it less intense is sort of like the difference between holding a single 30 pound weight in one hand, which would feel really heavy, uh, versus spreading those 30 pounds out around the entire body. Maybe a backpack, heavy clothes, heavy shoes, jacket, something like that. We still feel the weight, but it's more spread out so it's less intense.

We're better able to hold it. And so when we, we breathe in and out way, it disperses the intensity of the energy and it's a simple technique, but I found it to be really useful for urges and impulses. And I often feel more powerful in a good way after I do it as if I have this extra energy, uh, to use in a more useful, intentional way. So try it out next time, you feel an urge. Breathe deeply into that urge, imagine breathing into it, and you could even use imagery.

So you breathe in, you imagine breathing into it. And then on the exhale feel and imagine it being spread out and grounded into the rest of your body, even grounded into the earth beneath you. And you might be surprised how useful this can be to not have to react to this thing that feels really strong in your body. Try it out. Thanks for your practice.

And let's settle in for today's meditation.

Cory Muscara

4.7

How to Be Less Impulsive

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Duration

Your default time is based on your progress and is changed automatically as you practice.

Hi, welcome back to your Daily Mindfulness. In today's session, we're going to talk about how to be less impulsive. So lately I've been using a technique that's been helpful for reducing cravings, improving patience, making me a better listener and regrounding me in moments where I feel a strong, emotional charge and a build up of energy in my body that makes me want to react quickly. There are a lot of ways we can experience this buildup of energy. It could be something like a craving for a cigarette or a dessert, and just a feeling of, of that energy, that build up in the body.

And it's like, I want that thing in order to be satiated, satisfied. It could also be a buildup of, of sexual energy, lust, and just feeling like I need this person. It could also be impatience in a conversation with someone and they're, they're taking a while to get to the point. And you're just feeling this buildup of energy, like get to the point already. And there's buildup of energy and emotion that is not always a bad thing.

Sometimes it's good to express it and, and use it to, uh, to make a change or to take an action. But there are also a lot of times where it's just a habitual reaction that would be best to, to manage internally or to not respond to in the moment. And so I've been using a helpful strategy that you're already familiar with, but it has a slight twist. And this is to take a deep breath into that urge or impulse, the buildup of energy. And then on an exhale feel as though that energy is getting dispersed throughout the whole body.

You know, down the legs, through my arms, to the top of the head, the torso. So that instead of it being all localized in one place, like the hands, trying to reach for a dessert, it's more spread out which makes it less intense. And that making it less intense is sort of like the difference between holding a single 30 pound weight in one hand, which would feel really heavy, uh, versus spreading those 30 pounds out around the entire body. Maybe a backpack, heavy clothes, heavy shoes, jacket, something like that. We still feel the weight, but it's more spread out so it's less intense.

We're better able to hold it. And so when we, we breathe in and out way, it disperses the intensity of the energy and it's a simple technique, but I found it to be really useful for urges and impulses. And I often feel more powerful in a good way after I do it as if I have this extra energy, uh, to use in a more useful, intentional way. So try it out next time, you feel an urge. Breathe deeply into that urge, imagine breathing into it, and you could even use imagery.

So you breathe in, you imagine breathing into it. And then on the exhale feel and imagine it being spread out and grounded into the rest of your body, even grounded into the earth beneath you. And you might be surprised how useful this can be to not have to react to this thing that feels really strong in your body. Try it out. Thanks for your practice.

And let's settle in for today's meditation.

Cory Muscara

4.7

Duration

Play in-app

Scan the following QR code with your camera app to open it on our mobile app

Get Unlimited Access

Start your mindfulness journey today.

A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.

  • Over 1,800 meditations, sleep, calm music, naturescapes and more
  • Daily mindfulness video meditations 365 days a year
  • 100s of courses and tools to help manage anxiety, sleep and stress

Email Missing

We couldn’t detect your email with the SSO provider you have selected.
or

Mindfulness Guarantee

We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.

If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.


Learn more about our Mindfulness Guarantee.

Mindfulness

Bring balance into your everyday life.

We believe in a world where everybody has access to the life-changing skills of mindfulness.

  • 2,000+ Guided Meditations
  • Daily Coaching
  • Sleep Content
  • Mindful Exercises
  • Mindful Radio
  • 10+ Courses from world-class teachers

Private Browsing

Added to your cart!

Checkout

Thank you for joining us

Congratulations on your subscription! Dive into the full library and enjoy all it has to offer.

Claim your free access

Create a mindfulness account and we’ll unlock this premium session in your account forever.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Start a free trial to play this session

7-Days free trial, cancel anytime.

Finish personalizing your account

Complete a few quick questions to make your own personalized mindfulness plan.

Sign up or login to your mindfulness account to proceed.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Mindfulness

One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.

  • 2000+ Guided Meditations
  • Courses from world-class teachers
  • Resources for Stress + Anxiety
  • Breathing exercises, gratitude practices, relaxation techniques
  • Sleep meditations, playlists, stories
  • Mindful talks, podcasts, music, nature sounds