Step 6A: Mindfulness-Based Relapse Prevention

Created by the late Dr. Alan Marlatt of relapse prevention fame, mindfulness-based relapse prevention is particularly useful for intense cravings, psychological or physiological. The method derives from the Buddhist understanding of cravings as an inevitable part of life.

The first noble truth of Buddhism is that life involves suffering. Since some unpleasant urges will occur, we have to learn to accept such suffering and develop a more mindful perspective. Then you can ride them out; you can let go without giving in. 

Like any skill, urge surfing requires repetition. Practice initially by yourself when confronted with a minor urge. After you become confident and comfortable with urge surfing, you can apply it to the more intense cravings in the moment they occur. For example, I began practicing with my small, daily urges to eat sweets in my university department and private practice office. Friendly folks are frequently bringing and sharing cookies, brownies, candy, and cakes.

Urge surfing only takes 5 to 10 minutes, once or a couple of times a day. When successful with avoiding these, I graduated to surfing the immense urge to eat breathtaking chocolate desserts after dining in a restaurant.

What is one small urge you can start practicing mindfulness for?