Urge surfing is a technique for managing your unwanted behaviors. While practicing, you will ride out an urge, like a surfer riding a wave.

Psychologist Dr. Alan Marlatt developed the concept of urge surfing as a metaphor to visualize the art of resisting cravings in addiction recovery but it can be used in any situation even with managing your anger.

Just as waves can be intense, cravings can be intense, too. But like waves, they usually don’t last very long.

In a study of smokers, Dr. Marlatt found that those practicing urge surfing were able to reduce their smoking by twice as much as those using willpower alone.

Just as in other mindfulness practices, the goal isn’t to distract yourself from your thoughts and cravings. Rather, it’s to accept your thoughts and feelings while giving yourself time to manage them so they don’t control you.

🧘🏻‍♂️I share a few classes for free every month on YouTube as samples of my meditation classes and sound baths.

🙏🏻See my website https://www.peacefulwellnesswithdeb.org for the On-Demand Library with hundreds of classes, meditations and sound baths designed to help you relax and take a break from the hustle and bustle of everyday life.

🧘🏻‍♂️Join me live online via Zoom or in person in Madison, Wisconsin, you can find the schedule on my website. All of my online classes are recorded throughout the week.

🤲🏻Join our Peaceful Wellness Sangha Facebook Group and meet with like-minded people at https://www.facebook.com/groups/peacefulwellnesssangha

🧘🏻‍♂️Want to learn to teach meditation? Get your training as a meditation teacher or deepen your practice with courses at https://peacefulwellnessinstitute.com

Learn more about mindfulness, meditation, and sound healing at https://www.peacefulwellnesswithdeb.org

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Deb Phelps

Deb Phelps

Deb Phelps is a certified Mindfulness and Meditation Teacher, and Practitioner since 1980. She is also a Mindfulness Coach, Sound Energy Practitioner, and Yoga Specialist who uniquely assists her clients to overcome stress, anxiety, PTSD, grief, and other life situations so that they can once again live purposeful, joy-filled lives. Deb has overcome significant life challenges aided by a variety of mind-body-spirit practices. By diligently using these tools over many decades, she found a life of contentment and equanimity. Through extensive education and life experience, including living for one year in a spiritual community, she assists and inspires others to do the same. ~ Deb Phelps, C.MI, MMT, E-RYT500, LVCYT, YACEP

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