Hey, this is Stin Hansen from the My Meditation Station podcast.

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Today's episode is to help with urges and cravings.

We're surrounded by cravings and when they hit strong,

they can feel extremely overwhelming.

So a lot of times we just give in to them.

Here's what we know about urges or cravings.

They're a lot like waves.

They rise, they build to a peak, building momentum as they ramp up, and then

once they hit that peak, they gradually fall. You may get another wave after that, but they will gradually

minimize in intensity. And if you can find a way to ride those waves instead of giving in, you can absolutely count that that urge or that

craving will go away. And every time you don't act on an urge or a craving it becomes less and less and less.

That's how you can take advantage of the neuroplasticity of your brain.

So this exercise is written to help you surf the next urge

or craving that comes. Begin first by finding your breath because that will help immediately.

To do this, put your body into an alert posture.

With your spine more or less straight and your shoulders gently pressed down.

If they're hunched up by the ears from tension or stress, gently press them down and lift your chest slightly.

Relax your face and then bring your attention to your breathing, either at the tip of your nose or in your

belly. Try to follow the breath for a complete cycle from the very beginning of the inhale

to the point of complete fullness and then back down to the point of relative emptiness

...