Introduction to Mindfulness_349810_bookemon_ebook.pdf Coaching and Practising Mindfulness | Page 94

Urges for substance use rarely last for very long. In fact, they almost
never last for longer than about 30 minutes, if there is no opportunity
to use. People admitted to a high quality detoxification centre where
there is no access to their drug of choice often find it remarkable how
little craving they get. If there is no opportunity to use then there is
no internal struggle. It is this internal struggle that feeds the cravings.
Trying to fight cravings is like trying to block a waterfall. We end up
being inundated. With the approach of mindfulness, we step aside
and watch the water (cravings, impulses & urges) just go r ight past.
This is true for everybody, but few addicts ever give themselves the
chance to prove it.
Exercise: Reflecting on Urges
Ask yourself whether there have been times when you could not give
in to an urge when it presented. Did the urge pass?
Most of us will have had past experiences of urges passing. This is an
important strategy to identify, as it can greatly improve self efficacy
for riding out urges. The main message is that urges do not have to
be acted upon.
Exercise:
Experiencing the Changing Nature of Urges
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Sit with back unsupported in a chair or on a cushion on the floor
Start Mindfulness Meditation
Wait for any sense of discomfort e.g. Restlessness, an itch
Note the desire to move and resist it
Notice thoughts that arise. e.g. "I wish this itch would
go".............."It is driving me crazy".............."This too will pass" - in
a calm tone..........."This too will pass" - in an irritable
tone.............."It is not bloody well passing!"............."I would love to
scratch right now" etc

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