Guided Meditation: A Practice for Working Through Cravings

Learning to pause, observe, and choose differently

When I decided to stop drinking, it was really hard to sit with the cravings. I would wake up and tell myself, “I’m not drinking later today.” However, my subconscious mind had already made the decision.

A difficult situation, moment, or thought would arise during the day, and I’d crave a sense of relief and comfort. At the time, alcohol felt like the solution. Then five o’clock would come—and crack! The first of many was consumed.

The desire for something can be incredibly strong—that’s what craving is all about. Through my experience of addiction, I’ve learned it can take many forms. Something feels missing, and I want to fill that space. The more I think about it, the stronger the craving becomes.

In August 2020, I made a public commitment to abstain from alcohol. That meant I had to face the cravings head-on. The more I practiced—observing them, staying with the challenging emotions—the more things began to shift.

It’s a practice. One you start small and gradually build on. The cravings lessened, and here I am five years later, living my best sober life.

If you’re navigating cravings yourself, or simply curious about how to work with them more skillfully, I invite you to listen to my guided meditation: Cravings: Discover the Space Between Impulse and Choice.

Through mindful observation, you’ll explore what happens when you sit with cravings rather than act on them right away. This practice helps build your capacity to notice the sensations of desire as they arise, intensify, and eventually shift.

Listen to the guided meditation here:

How about you?

We’d love to hear from you in the comments:

• What’s your experience been like with cravings when they pop up?

• If you tried the meditation, how did it go for you?

And if you’re up for some bonus reflections:

• Are there other kinds of cravings in your life that might benefit from just pausing and noticing?

• How do you think getting better at sitting with small annoyances (like the urge to scratch) could help you handle bigger challenges?

• What did you notice about the difference between wanting to “fix” something and just being present with it?

Please share! And before you go, would you take a second to tap that little heart? It lets others know there’s something helpful here and grows our sober community.

We know that sharing about recovery and sobriety can feel vulnerable. Like in recovery groups, we ask that commenters in this space refrain from giving unsolicited advice or spreading hate and division. Thank you for helping us foster a kind and inclusive community!

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Josh Woll is a filmmaker, mentor, and sobriety coach with five years in recovery. After nearly two decades of losing creative days to hangovers and foggy mornings, he discovered that creative abundance flows from sustained clarity. He believes sobriety reveals a way to live with deeper purpose and authentic self-connection. You can find more of Josh’s meditations on Insight Timer, and you can subscribe to his newsletter at: The Sober Creative.

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