Struggling With Compulsive Urges?

In these difficult times we are all facing, struggling with compulsive urges can be a real challenge! Here is a technique that has proven to be very effective in numerous clinical trials for a mindful emergence into stability.

“Urge Surfing” is a term coined by Alan Marlatt for preventing relapses among individuals recovering from alcohol and drug addiction. Urge surfing is not only used with addiction recovery, but with any coping behavior for any behavior that results in negative consequences, despite our efforts.

Do You Find Yourself on “Automatic Pilot” Sometimes?

“You can’t stop the waves but you can learn to surf”. This practice is called urge surfing, often used to work with obsessive thinking and compulsive behavior. Urge surfing helps us ride the waves of strong emotions such as anger, sadness and anxiety, as well as intense urges to overeat or abuse alcohol or other drugs, or act violently. It helps us recognize that a feeling does not last forever; even a strong urge.   

It is not a beginning level meditation practice so it is important that you are able to concentrate and stay with intense sensations in a compassionate, nonjudgmental way. 

Here is How it Works:

• Start by sitting comfortably, taking time to anchor yourself in your body.  Feel where you are touching other surfaces, notice your breath and use loving-kindness phrases such as “May I be safe.”, “May I be healthy.”, “May I be happy.”,  “May I live with ease.”, etc. 
• Think about a recent situation in which you acted in a way that did not serve you well (substances, yelling at someone, binging, isolating, etc.)
• As you contemplate this scene, see if you can identify the feeling that immediately preceded the unskillful action. Stay with that feeling and pause right before the wave of feeling “peaks.” Try to stay balanced at that edge. Breathe and soften into the experience rather than fighting or resisting.
• As you observe this event, watch how the wave of feelings, thoughts and sensations rises in intensity.  See if you can stay with this “rising” rather than fighting the wave or going under. 
• Use your breath or the loving-kindness phrases as a surfboard to keep yourself afloat. It is okay to wobble and move back and forth as you try to find your balance.  Just as in riding a real surfboard, constant subtle adjustment is necessary.  See if you can find a dynamic rather than static balance.
• Stay as steady as you can until the waves begin to subside.  Return to your breath and touch points for a few moments before ending the meditation to come back to solid ground.