This short practice invites you to pause and bring mindfulness to the urge to smoke. You’ll learn to name what’s happening — “my brain is wanting nicotine” or “my body is remembering smoking” — and to surf the wave of craving with awareness, knowing it will pass. You’ll also be guided to recognise thoughts like “just one won’t hurt” with kindness and wisdom — understanding they’re the brain’s way of trying to protect you but not acting on them. Each moment of mindful awareness helps you strengthen freedom, choice, and self-compassion — whether you’re quitting, cutting down with the help of medication, or simply becoming more conscious.