Lesson Title

Urge Surfing: Riding the Wave of Cravings Mindfully

Duration: 60 Minutes
This lesson introduces participants to urge surfing as a practical and effective mindfulness-based technique to manage cravings and addictive behaviors. It emphasizes the temporary nature of urges and equips individuals with skills to observe these sensations mindfully without acting on them.

Learning Objectives

By the end of this lesson, participants will be able to:
  1. Understand the concept of urge surfing as a mindfulness-based technique.
  2. Recognize the pattern of how urges rise, peak, and subside.
  3. Practice guided urge surfing exercises to manage cravings effectively.
  4. Develop greater self-awareness and control over impulsive behaviors.
  5. Create a personal plan for incorporating urge surfing into their daily routine.
  • 0-5 minutes: Introduction to the concept of urge surfing.
  • 5-15 minutes: Presentation explaining the analogy of urges as ocean waves.
  • 15-25 minutes: Discussion on recognizing and understanding the patterns of urges.
  • 25-40 minutes: Guided urge surfing exercise (audio recording or live guidance).
  • 40-50 minutes: Group sharing of experiences and insights from the exercise.
  • 50-60 minutes: Creating personal urge surfing practice plans using worksheets, and summarizing key takeaways.

Facilitator Notes

  • Safe Environment: Create a calm and supportive atmosphere for participants to openly discuss and engage in mindfulness practices.
  • Guidance during Exercise: Provide clear instructions and gentle guidance during the urge surfing exercise, ensuring participants feel comfortable and focused.
  • Encourage Sharing: Motivate participants to share their experiences and challenges with the group, fostering a sense of community and support.
  • Individualized Approach: Recognize that each participant's experience with urges will be unique; be adaptable in offering support and guidance.
  • Resource Provision: Offer additional resources for continued mindfulness practice, such as apps, websites, or local mindfulness groups.Urge Surfing: Riding the Wave of Cravings Mindfully