In this meditation, we're going to

explore how to practice urge surfing.

So just taking a moment to settle in here

and closing the eyes when you're ready.

And then taking a deep, slow breath in.

And a steady breath out.

So just inviting you now to think about

an urge that you recently experienced.

And as you think about this urge,

see if you can notice all the

sensations that come up in your

physical body, as you think about it.

Noticing where you experience

urges in your body.

You might be feeling sensations

in the belly, in the chest,

in the face or in the hands.

There's no right or wrong place

for an urge to be located.

What's most important is that you

notice where in your body you most

notice urges when they show up.

So just tuning in to how

it feels for you now.

And once you've noticed what part of

your body is most connected to the urge,

just focusing your attention gently here.

Just taking note of the sensations in

this body part, and tuning into them

with a kindly and curious awareness.

What do the sensations actually feel like?

Does it feel like pressure,

tingling, warmth, or coolness?

Notice if and how the sensations change.

And being aware of how much

space the sensations take up

in this place in your body.

So just for a few more moments, continuing

to stay with the sensations with

curiosity, gentleness, and kindness.

And not trying to change anything at all,

just feeling and breathing and allowing.

And now, beginning to bring this practice

to a close by taking a deep breath in.

And a steady breath out as you begin

to wriggle the fingers and toes.

And whenever you're ready,

you can open the eyes.

Well done today.

You've learned to surf your urges.

So just knowing that whenever you

feel an urge, you can always come

back to this meditation again.

You might even like to favorite it,

or you can simply practice accepting

your urges and riding them out without

fighting them or giving into them.

Knowing that urges then simply pass

on their own and then you're left

free to choose nourishing ways of

behaving and living that lead to your

genuine fulfillment and well-being.

Wishing you a great day.

Thank you for your practice.

Take care.