(if you notice that more than 1 area of your body is connected to an urge, start with the place that you most intensely notice the urge). Take note of the sensations you are having in this body part. What do the sensations feel like? Does it feel like pressure, tingling, warmth, or coolness? How ...

Stop for a moment and think about an urge that you recently experienced.
As you think about this urge, see if you can notice all the sensations that come up as you think about it;
see if you notice how these sensations shift across time.
Use your breath to help you ride out the waves (i....

As you’re riding the wave (or just noticing the sensations), you may find it helpful to silently describe the sensations in an objective and non-judgmental way (e.g., I notice warmth in my belly that is increasing…the warmth in my belly is decreasing and my belly feels cooler).

When you are...

You may find it helpful to imagine sending your breath to the parts of your body that are associated with the urge (e.g., you can breathe into your shoulders and let your breath fill up that part of your body). Notice if and how the sensations change as you watch them. Be sure to practice this st...

Try to draw an outline around the place where the sensations are felt. See if the sensations have any movement. Some people tend to associate sensations with colors or temperatures. Check to see if you notice any colors or temperature associated with these sensations. For some people, it can be h...

There are different ways to surf your urges but most of them include the following steps. I will be sharing the information directly from the article

Whats most important is that you notice where in your body you most notice urges when they show up.If you are having trouble noticing urges,think back to a time when you experienced an urge to engage in an old habit.If you are concerned that thinking about a particular instance when you ...

Gently shift your attention back to the part(s) of your body where you notice the urge. Allow yourself to notice whatever sensations come up in these places. If it becomes overwhelming to notice the sensations, gently return your attention back to breath for a few moments and then go back...

With practice, the urge surfing gets easier. You may notice you do a really good job at surfing. Practice this technique by using it whenever you notice yourself having an urge or practice it regularly by setting time in your days to practice the technique. This practice can help you get better a...

You do not need to change your breathing at all. Notice your breath for the next 1-2 minutes. Some people find it helpful to bring their attention to a particular place in their body where they notice their breath (e.g., the abdomen); some find it helpful to say phrases like “breathe in,...

 Thanks to late psychologist Alan Marlatt, Ph.D., we have Urge Surfing. We can consider the urge to be an impulse to engage in an old habit. This old habit can be drinking or using, and often the urges are experienced as physical sensati...

Changing habits can be challenging. Anyone who has attempted to change their eating habits, or quit smoking or drinking, or stop illicit drug use can probably tell us how challenging it can be to put a stop to these old habits. I myself find myself struggling at times with urges and was reading t...

Usually, urges peak between 20-30 minutes, if we allow them to. We have to hold an open and curious attitude about our urges and watch it without battling them. The urge will subside. If we battle with our urges (example: I want to get rid of the urge NOW), they take longer to subside. Gi...