Cravings & Urges
Letting Go of a Craving
Feel the wanting itself as energy and let the urge crest and pass.
Now + over time1 min sessionCravings & Urges
Why this helps
Fed, the craving deepens its groove and returns hungrier; fought, it only grows.
In the moment
The urge crests and falls without your acting on it.
Over time
The craving's groove weakens with each wave you ride out.
The practice
A craving isn't really about the thing — it's the energy of wanting itself, looking for an off-switch. Fighting it makes it stronger; feeding it makes it return. Instead, you turn toward the wanting, feel it as pure sensation, and let it run out. The urge crests like a wave and falls on its own.
When to use it
- Appetite, snacking, or substance urges
- Compulsive scrolling or shopping
- Any "I have to have it now"
Instructions
- When the urge hits, pause before acting.
- Find the wanting in your body and stop resisting it.
- Feel it fully, as energy, without the story.
- Let the wave rise and pass — it always does.
Related focus areas
Guilt, forgiveness, and interpersonal triggers - guided toolkits that use this technique.