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mindfulness · 7 min

urge surfing meditation

use this when you feel an urge coming on

0:005:00

Press start. This is a quiet space — no music, no ads, just a voice and some room to breathe.

A quiet voice reads the session aloud in your browser — nothing is recorded. You can switch the voice off and follow the text instead.

About this practice

use this when you feel an urge coming on A guided session of about 7 minutes, suited to all levels. Nothing is recorded and no account is needed.

What happens, minute by minute

  1. 0:00Find a comfortable seat. Close your eyes.
  2. 0:01Take a deep breath in. Hold it for a count of three.
  3. 0:03Exhale slowly. Let your body relax.
  4. 0:06Notice the urge. It's like a wave in the ocean.
  5. 0:10Observe it without judgment. Just watch it come.
  6. 0:15As the wave rises, feel your feet grounded on the floor.
  7. 0:21Let the wave pass over you. It's just a moment.
  8. 0:28When the wave subsides, take a deep breath in.
  9. 0:36Exhale, releasing any tension you might feel.
  10. 0:45Stay with the urge. It's not you, it's just a feeling.
  11. 0:55With each breath, you're stronger.
  12. 1:06The urge is like a leaf in the wind. It will move on.
  13. 1:18Keep breathing. Feel the rhythm of your breath.
  14. 1:31Your mind is like a calm river. Let the thoughts pass.
  15. 1:45You are not your thoughts. You are the observer.
  16. 2:00With each exhale, let go of the urge.
  17. 2:16Feel your body relax with each breath.
  18. 2:33The urge is just a wave. It will come and go.
  19. 2:51Stay present. You are safe here.
  20. 3:10With each inhale, feel your body fill with calm.
  21. 3:30With each exhale, let go of any stress.
  22. 3:51You are in control. You are at peace.
  23. 4:13Keep breathing. Feel the peace grow.
  24. 4:36When you're ready, gently open your eyes.

Meditation is a practice, not a treatment. If you are dealing with ongoing distress, please also reach out to a professional.

If this one is not quite right, try 15-minute guided letting go practice for the afternoon slump — at your desk, Meditation for feeling not good enough: 3-minute or Gratitude for shame: 15 minutes, in the hour before an exam.