All Collections
Dealing with Urges
Urge Surfing (includes Audio)
Urge Surfing (includes Audio)
Menachem avatar
Written by Menachem
Updated over a week ago

Here GYE exclusive audio recording to practice Urge Surfing.

Just like a surfer knows how to ride a wave without getting hurt, an urge surfer learns how to let an urge come and pass without getting affected. When an urge comes, observe it curiously, as if you are an outside observer. Think to yourself, “Hmm… here comes the urge, I wonder where it came from. It’s not my true desire, I don’t really want this or need this. It’s just a fleeting urge coming from who-knows-where, like images in a dream…” Keep on observing the urge, noticing how it feels, until it reaches its peak. Then notice how the urge gets weaker and weaker until it disappears. By doing this, you just sit (or lie down) and do nothing when you get an urge. You don’t fight it, and you don’t try to distract yourself. You just observe it until it is gone.

This technique is very powerful, because all it requires is your mind. Even when you have no way to distract yourself, and don’t have the energy to fight, you can still use the technique. However, this technique takes some time to practice. So, if you want to include it in your plan, try to practice surfing for everyday things until you become good at it. For example, when you feel the urge to eat a 5th cookie at midnight, try to “surf the urge”.

An idea that goes along with this technique is externalizing the urge. Instead of identifying with your urge, view it as a response to some external trigger or situation. Instead of thinking “I need to watch porn right now,'' think “I’m currently experiencing an urge to watch porn”.

Downloads

Did this answer your question?