09/07/2025
Today I want you to do a meditation with me, when you get home from work.
Impulse Control & Awareness Meditation (10 minutes)
Set your intention (15 sec)
Silently: “Today I will notice urges and let them pass.”
Posture (30 sec)
Sit upright, feet grounded, hands on thighs. Soften jaw and shoulders.
Settle with the breath (1 min)
Inhale through the nose for 3 exhale through the mouth for 5 Repeat 6–8 rounds. Let the exhale be easy and long.
Choose an anchor (1 min)
Rest attention on one spot: the nostrils, chest, or belly. Quietly label each breath “in… out…”
Widen awareness (1 min)
Include sounds and body sensations. If the mind wanders, note it (“thinking,” “planning”) and return to the breath—gently, without judgment.
Spot the urge (30 sec)
When a craving or impulse appears, silently name it: “urge.”
Urge surfing (3 min)
Locate where you feel it in the body (throat, chest, belly, hands).
Describe it in simple words: “tight,” “warm,” “buzzing,” “pressure.”
Breathe into and around the edges of the sensation.
Watch it rise, peak, and fade like a wave. If it surges, say: “This will pass.”
Keep attention on the body, not the story.
Fact check the urge (45 sec)
Ask: “If I follow this urge, how will I feel in 10 minutes? 10 hours? 10 days?” Notice the answers without arguing.
Choice point (1 min)
Pick one helpful action: drink water, step outside, message a support person, or do 10 slow breaths. Commit: “I choose what helps my recovery.”
Close and carry (30 sec)
Three long exhales. Repeat a pocket phrase: “Notice. Breathe. Choose.” Open your eyes.
If a craving feels overwhelming or unsafe, reach out immediately (sponsor, trusted person, counselor, or local helpline) and change your environment
