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Group lesson · 60 minutes
Urge Surfing: Riding the Wave of Cravings Mindfully
Educational group lesson on urge surfing as a mindfulness-based technique for noticing cravings without acting on them automatically.
At a glance
Duration
60 minutes
Format
Group session
Series
Group lessons at Tranquility Woods
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Learning objectives
What the group works on.
By the end of the session, participants can:
Understand urge surfing as a mindfulness-based technique.
Recognize how urges rise, peak, and subside.
Practice a guided urge surfing exercise.
Build greater awareness of impulsive responses.
Draft a simple personal plan to practice urge surfing.
Session plan
How the session unfolds.
Times are a guide. Facilitators adjust the pace to the group in the room.
0–5 min
Introduction
Introduce urge surfing and the idea that cravings are temporary experiences that can be observed.
5–15 min
Wave analogy
Present the ocean-wave analogy: urges rise, peak, and fall. Educational framing only; not clinical advice.
15–25 min
Recognizing patterns
Group discussion on noticing early signs of an urge and how those patterns show up in daily life.
25–40 min
Guided practice
Lead a guided urge surfing exercise (audio or live guidance) with clear, gentle instructions.
40–50 min
Group sharing
Invite voluntary sharing of experiences and insights from the practice. Respect privacy.
50–60 min
Personal plan and wrap-up
Participants note one practice plan using worksheets, then summarize key takeaways.
Facilitator notes
Holding the room.
Notes for whoever leads the group. The group sets the pace.
Keep a calm, supportive atmosphere for mindfulness practice.
Give clear guidance during the exercise so participants stay comfortable and focused.
Encourage sharing without pressure; each person’s experience with urges is unique.
Offer additional mindfulness resources when appropriate (apps, local groups, etc.).
75 minutes
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Questions about programming?
Talk with Admissions about group work.
Admissions can explain how lessons like this one fit each level of care, and what a week in the program looks like.