Back to Mindfulness
Craving Surfing Meditation
Learn to ride out cravings like waves without giving in to them. This 10-minute practice helps you observe urges with curiosity rather than fear.
Duration
10 minutes
Beginner friendly
Focus
Craving Management
Non-reactive observation
Technique
Urge Surfing
Mindful awareness
Guided Meditation
Follow along with the guided instructions below
Step 1 of 10
7:30 remainingWelcome to Craving Surfing. Find a comfortable position and close your eyes if you feel safe to do so.
Get comfortable
0:30
How It Works
Urge surfing is a mindfulness technique that helps you ride out cravings without acting on them.
- •Cravings are like ocean waves - they rise, peak, and fall
- •By observing without reacting, you prove you can survive the urge
- •Each time you surf successfully, you build confidence
- •The craving will pass whether you act on it or not
Benefits
Reduces craving intensity
Builds distress tolerance
Increases self-awareness
Develops non-reactive observation
Strengthens recovery skills
Prevents impulsive actions
Tips for Success
During Practice
- • Don't fight the craving - observe it with curiosity
- • If your mind wanders, gently return to the wave image
- • Remember: you're the surfer, not the wave
- • Be patient and compassionate with yourself
When to Use
- • When you feel a craving starting to build
- • During scheduled "craving times" in your day
- • After exposure to triggers
- • As part of your daily recovery practice
Remember: Most cravings last only 15-20 minutes. By practicing urge surfing, you're proving to yourself that you can outlast any craving without giving in.