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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
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A meditation to help you 'ride out' urges and therefore overcome unhelpful habits and addictions.
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.
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