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. the

the very beginning of the inhale to the point of complete fullness

and then back down to the point of relative emptiness

as another breathing. down to the point of relative emptiness

as another breathing cycle begins.

See if while you do this you can allow

whatever craving or desire you have to be a little bit in the background at first as you

bring your attention to your breath as it goes through this cycle.

Feeling the sensation starting at your nose and then moving to your belly,

inhaling to fullness and then breathing it out to almost emptiness each time.

If you notice your mind heading off during this process into some kind of chain of thought,

just gently bring it back to the sensations in the belly or the tip of the nose as you continue to breathe.

Even if a craving or an urge starts to rise and feel more intense or loud,

see if you can still allow it for now to be in the background.

Your mind can only focus really on one thing at a time. So bring your attention instead of to the urge to your breath over and over for now.

Letting each new breath, kind of like its own wave, bring you back again and again from any floating thoughts that may arise.

Thoughts will come, but once they do, just notice them more in the background and bring your attention to the

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