Free guided urge surfingRide it out
Sit somewhere you can stay for a few minutes. Watch the urge change without acting on it.
Headphones in first. It's easier to stay with the voice.
How strong is the urge?
OptionalWhat urge surfing is
Urges rise and fall, like waves.
Urge surfing is a skill researchers built for cravings. You don't fight the urge, and you don't give in. You watch it in your body until it drops.
Even big ones don't stay at the top forever. Like any skill, it gets easier the more you practice it.
Find it
Chest, stomach, hands, face. Notice where the pull actually sits.
Get curious
Tight or loose? Hot or cool? Still or buzzing? You don't have to change it.
Ride the breath
Breathe the way you normally do. When your head says one time won't matter, that's a thought, not an order.
Before you press play
Yes. No account and no email. Press play.
If you can, yes. The voice stays close and the room fades back. Captions run the whole time if you can't.
That's normal. You're near the top of the wave. Keep coming back to where you feel it in your body.
Only if you want to. The numbers are for you. We only count whether it went up, down or stayed put, never the numbers.
No. It's one skill from a program researchers built for urges. If it's too much, talk to someone. Crisis contacts are on our support page.
Two more short ones, for when you can't sit still and for bed.
See free meditationsKeep this for the next one.
Sherpa puts Ride it out on your phone. It comes with a daily plan for what you want to get good at.