I learned something new this week — urge surfing.

The idea here is to think of urges as waves. They start small, build up to something massive, call for your immediate attention, and then dissipate.

To ride an urge out without giving in to it, the first step is to notice and acknowledge it.

Then, instead of acting on the urge, direct your attention towards your bodily sensations.

Are you breathing normally, or are you breathing fast or slow? Do you feel a heaviness in your chest? Do you feel a part of your body stiffen up?

Your body will usually physically react to an urge, and when you direct your attention towards that feeling and your breath, you distance yourself from the urge.

The urge will have passed in a few moments, and you can return to what you were doing before.

It's easier said than done, but it can be effective.

For example, say you're cutting back on coffee and suddenly get a strong urge to have some as you finish your work for the day.

Instead of rushing to the kitchen to make your finest brew, acknowledge the urge and direct your attention to your breath and body.

With your attention now focused on your breath and body, you can let this urge to have coffee build up to its strongest wave and fade away before you give in to it.

I'll be trying this short exercise to cure bad habits in the coming weeks. Why don't you give it a try, too?

Announcement: This newsletter will be on a break next week. I'm off to a destination I've wanted to visit for years.

I'll share photos and more details in the next issue on 11th October 2024.

Now, before you move on to the rest of this newsletter issue, here are a few words from: