Lesson 4 of 6 · Stopping the second thing
The one sentence
Nothing in this asks you to hold out against anything. It asks you to change what the hour is made of, and then to carry on with the evening.
The move
Urge surfing
10 minutes or less
- When the urge comes, do not fight it and do not act on it. Watch it.
- Name where it is in your body and what it is doing. Rising, steady, tightening.
- Set a timer for ten minutes and stay with it without doing either thing.
- It will peak and come down. It always does, and that is what you are learning.
- Do not check afterwards whether it worked.
If it does not work
If ten minutes is too long, start at two. And if you do not manage it, that is one urge and not a verdict. The next one is a fresh attempt, not a lower one.
Write the one sentence
A specific plan works better than a good intention. Fill both halves in your own words.
When
I will
Put it in your calendar
Pick a day and a time and you will get a calendar file to open. Nothing is sent anywhere.
Kept in this browser only.