The top-tier urge management skill for quitting porn is simply letting go of thoughts and cravings, with no resistance and no attachment. This comes from practicing meditation and developing your ability to let thoughts drift away.

Conventional breathing meditation trains the ability to let go of thoughts and emotions. It also trains you to realise at a profound level of subjective truth that you are not your thoughts or emotions, rather, you are pure consciousness. This disidentification weakens the attachment and power of thoughts and emotions over you.

Together, the ability to let go combined with insight produces a mind capable of simply allowing cravings to pass away, as well as any thoughts or emotions that you don’t want to dwell on. Of course, this also produces a dramatic improvement in your ability to concentrate, focus and achieve flow.

You can get to a state of complete ease through simple meditation practice, and then staying P-free becomes very easy. Personally, I can let go of urges and cravings within as little as a fraction of a second much of the time. They just have no power over me any more.

For the above reasons, I cannot recommend strongly enough that you establish a daily meditation practice of at least 15 minutes per day during your journey to freedom from P and sexual self-mastery.

You can use the habit engineering principles we cover in the REMOJO app, courses and REMOJO+ coaching program to establish your meditation habit:

1. Set up a daily trigger - e.g. an alarm or notification at a specific time or location
2. Make it easy to do - use a simple timer app, do a simple breath-focused meditation, have a mat, stool, cushion set up
3. Build motivation to experience the benefits - read about the benefits and visualise your new mental superpowers 
4. Celebrate after completing your meditation - track a streak, celebrate and affirm your progress
5. Have realistic expectations and beliefs

On that last point, what the meditation apps and teachers don’t want to tell you is that it takes at least a few weeks to experience any real change. Since I don’t have any meditation app or course to sell you, I can tell you the truth - you will probably get no payoff or benefit from meditation for 3-6 weeks. However, if you keep it up, you will suddenly start to notice your mental abilities, level of presence and experience of daily life start to change for the better and then you’ll never look back. You’ll finally realise why everyone that practices meditation recommends it to others - the benefits are real, but only the committed see them.

Next Actions

Establish a time and location for a simple, daily, breath-focused meditation. Keep it extremely simple: 

• Use the default timer app on your phone
• Don’t read anything longer than a blog post on this kind of meditation

Don’t do anything more than the following:

• Sit up straight, comfortable and alert
• Breathe through your nose normally
• Focus on the breath
• When you realise that a thought or emotion has taken your focus away from the breath, refocus your attention on the breath
• Don’t get angry, annoyed or judge yourself, no matter how poor your ability to concentrate and focus. Simply return your attention to the breath
• Repeat. Keep it up.

Once you’ve established a habit and seen some benefit from this practice, then you can go deeper if you wish with books, apps, courses, learning and alternative practices.

Check out the REMOJO course, coaching program and app for more on quitting porn, with or without meditation, here >> 

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