THIS MOMENT IS YOURS
Staying with an Urge
Observe an impulse without acting on it
About this practice05:00Ready when you are
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A LITTLE TIME, WELL SPENT
Take this moment with you.
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SELF-GUIDED PRACTICE
How to practice
- Pause before acting and make sure the urge is safe to observe for a few minutes.
- Name the urge clearly, such as craving, checking, scrolling, eating, arguing, or escaping.
- Locate the urge in the body and describe sensations like pressure, heat, buzzing, tightness, or movement.
- Rate its intensity from one to ten so you can observe change over time.
- Breathe naturally and watch the urge rise, peak, dip, move, or change shape like a wave.
- Do not feed the urge with planning, and do not fight it with harsh self-control; keep observing the body signal.
- Delay action for a specific short period, then reassess the intensity.
- Use support immediately if the urge involves medical risk, self-harm, severe withdrawal, or unsafe behavior.
Stay comfortable. You can stop at any time or return to your natural breath.