Urge surfing

I’m sometimes asked by students whether they ‘have’ to practise sitting meditation, or whether doing yoga or Tai Chi is enough. The answer really depends on why someone is choosing to do a mindfulness practice in the first place. Yoga and Tai Chi are both ancient practices which are whole and complete in themselves. Anyone who practises them regularly will benefit enormously – physically, mentally and spiritually.

The benefit of a sitting meditation is that it teaches us to remain still and centered in the midst of our countless different thoughts, emotions, body sensations and desires. Most of the time, we have a tendency to move away from unpleasant experience – we try to avoid it, or pretend it’s not there, or distract ourselves, or do our best to numb ourselves so we don’t have to feel the full impact of what is happening. There are times when any of these strategies are quite appropriate, but if they become our main way of dealing with life’s challenges, the solution can sometimes become as problematic as the initial problem we were trying to solve.

Say for example that you’ve had a shocking day at work, and when you come home you’ve just got to have a glass of wine. You instantly feel a little better about life. The situation at work deteriorates further, but in addition you’re now also having to deal with an elderly aunt who is no longer able to live independently, but refuses to even discuss a nursing home. Soon that glass of wine becomes three or four, but then you don’t sleep well, and so you drink one coffee after the other to get you through the next day, which is making you even more anxious. You know you’re in a pattern which isn’t helpful or sustainable, but when you get home you’ve just got to have that wine, and the thought of getting through a day at work without regular coffee breaks seems unbearable.

A regular sitting meditation teaches us the skills to notice the arising of unpleasant thoughts, body sensations and emotions, without needing to get up and implement our usual coping strategy. When we sit regularly, we soon notice that every sensation comes and goes. Even the most intense experience doesn’t actually last all that long – sooner or later it abates, transforms, or we start to think about whether we should have bought more milk.

In the practice called ‘urge-surfing’, we approach each desire like a wave coming into the beach. We notice the wave by tuning into our physical sensations. Where in the body do we feel the urge – is it large or small, what sensations are associated with it, how does it change? We notice the sensation becoming more intense, like riding the crest of a wave. But instead of being overwhelmed by the wave, we simply follow its journey to the shore and then get on with the rest of our day. We can practise becoming more familiar with the urge by also noticing the kind of thoughts and emotions associated with it. After a while it will become familiar, and we will have developed greater internal strength by learning how to stay with the urge without giving in. Sometimes it might be easier to practice urge surfing with something simple, like the urge to fidget during sitting meditation, before moving onto more powerful desires like smoking or whatever else is particularly challenging for us.

Sitting meditation teaches us that we don’t always have to instantly respond to every feeling, thought or urge which life brings us. So instead of saying – ‘don’t just stand there – do something!’, we might sometimes say instead – ‘don’t just do something – sit there!’

Weekly practice idea:

Pick a small habit you would like to change, and practise urge surfing with it this week. How does it feel?

Anja Tanhane