How meditation helps to cope with excitement

Shortly

Meditation does not "prohibit" desire - it changes the attitude towards it: you notice the impulse without sticking to it, and give the brain time to cool down. This reduces automaticity, lowers thrust intensity and takes back control of selection. The practices are simple, but work only with regularity.

1) Why meditation works when craving to play

Slows down the cycle. You bring attention from the scrolling/betting into your breath and body → there is a pause between impulse and action.

Reduces emotional reactivity. Regular short practices reduce peaks of euphoria, anger and anxiety.

Breaks the "merger with thought." "Need to recoup/this is my day" is recognized as a thought, not a fact.

Strengthens Metanavyk "noticed - returned attention." This is the core of self-control.

2) Basic technicians (1-10 minutes)

A) Breath 4-2-6 (1.5 minutes) - "STOP-90"

Inhale for 4 counts → pause 2 → exhale 6. Repeat 6 cycles.

When: before any bet, when pulling, after bad beat, before bed.

Effect: slow heart rate, "opening" the hot state.

B) Body Scan (3-5 minutes)

Gently spend attention from the top of the head to the feet. Note voltage/heat/cold without evaluation.

When: between sessions, in the evening, with irritation or boredom.

C) "Draft Surfing" (3-7 minutes)

Imagine the pull as a wave you are watching. Rate intensity 0-10 every 30-60 seconds. Let the wave rise and fall without doing anything.

Rule: while intensity> 5/10 - no decisions and actions.

D) Mindful observation of thoughts (2-3 minutes)

Steps: "Thought - I notice - I call it (the inscription "thought") - I let go - I return to breathing."

Examples of labels: "dogon," "euphoria," "FOMO," "self-criticism."

E) Mindful walk (5-10 minutes)

Walk slowly, noticing footsteps, sounds, breathing. If you pull out the phone, mark the "impulse" and return to the step.

When: in the "window" instead of the habit of opening the application.

3) Protocol for "hot moment" (1-3 minutes)

1. Stop click: Close the application/tab.

2. Breathing 4-2-6 × 6 cycles.

3. Anchor word: "This is momentum, not an order."

4. Rating scales (0-10): euphoria/anger/anxiety. Any> 5 - not playing today.

5. Surfing traction 3 minutes or mindful walk 5 minutes.

💡 The point is to move the "peak" of traction; after 3-10 minutes, it usually subsides.

4) Meditation during the session: "cold design"

Reality check every 25-30 minutes: reminder "how much time/total +/-, emotions 0-10."

Micropause 60-90 seconds with 4-2-6 breathing.

Stop ritual: when you reach stop profit/loss - close, 3 breathing cycles, a sip of water, a short record.

5) How to build a habit (minimum)

Time anchor: Same minute morning/evening (e.g. after brushing teeth).

Small doses: start at 2-3 minutes; add 1 minute a week.

Trigger → Practice → Reward: noticed craving → breathing/surfing → a tick in the tracker and a short "thank you."

Place: chair/corner of room/headphones - so that the brain "knows" that here we are cooling down.

6) 14-day "anti-momentum" plan

Days 1-3

2 minutes of breathing in the morning and evening.

1 "STOP-90" at any thrust.

Short recording "STOP-5 ": trigger → thought → emotion → replacement → result.

Days 4-7

+ 3-5 minutes Body Scan at lunch or bedtime.

1 once a day - "surfing traction" (even without a bright impulse).

Reality check every 25-30 minutes with "sticky" activities.

Days 8-14

Morning: 3-5 minutes of breathing + 2 minutes of observing thoughts.

Evening: 5-10 minutes of mindful walking/body scanning.

Result of the week: how many times did the craving drop without a bet? what practices worked?

7) 30-day "stability loop"

Week 1: minimum (2-3 minutes × 2 times/day).

Week 2: 5-7 minutes morning/evening; "traction surfing" at each pulse.

Week 3: Add 1 mindfulness group/online practice per week.

Week 4: form a "package": breathing (daily) + surfing (on demand) + walking (2 ×/week).

Metric: days without "hot" solutions; average thrust intensity; sleep (hours/night).

8) Checklists

Before the session (1 minute)

Breathing 4-2-6 × 6
Emo scales ≤5/10
Timer and pre-alerts 70/90% enabled
Exit plan (stop-loss/stop-win) recorded

At the moment of thrust

Stop click → breathing 4-2-6
Thrust surfing 3-5 minutes
If> 5/10 on any scale - timeout 24-72 h

In the evening

5 minutes body scan/meditation
1 "STOP-5" entry
Screen-off 60 minutes before bedtime

9) Scripts for the "hot moment"

To myself (10 seconds):

💡 "I am an observer. This is a wave. I breathe and watch her go"

Message to close (1-2 lines):

💡 "Pulls to play. I start a pause of 30 minutes: breathing + walking. Ask me in an hour if I'm keeping the plan"

10) Frequent mistakes and how to avoid them

Wait for the "perfect" mood. Do practice in any state - this is training.

Meditate "once a week - an hour." Better 2-5 minutes daily than rare long sessions.

Evaluate the practice "worked out/not." There is only one criterion: I noticed an impulse → returned attention.

Replace technical barriers with meditation. Meditation supplements, not abolishes, limits, timeouts, blocks and financial rules.

11) Embedded in the environment (by design)

"Breathe" reminder before entering the app/website.

"Night Silence" 23: 00-08: 00 on the device.

The first screen is a timer/reality check, not a lobby.

Delay in raising the limits (24-168 hours) - so that decisions are made "in the cold."

12) Mini-FAQ

How much does it take to meditate to make things easier?

Usually the first shifts are after 1-2 weeks of daily 2-5 minutes. Stable effect - with a regularity of 3-4 weeks and beyond.

What if in meditation "flashes" of cravings only intensify?

Shorten the duration to 60-120 seconds, switch to breathing and walking, add technical barriers (timeout/block).

Is it possible without religion and "esotericism"?

Yes I did. Here we talk about attention and breathing practices - pure psychohygiene.

13) When to connect additional help

"Hot" solutions are repeated 2 + times a week;

Debts/stealth/insomnia/panic appeared;

There are thoughts of self-harm - contact your local emergency services/helpline urgently.

Suitable: CBT therapist, mutual assistance groups, debt consultant (with financial risks).

Meditation is a pause tool: you learn to notice impulse, breathe, "surf" cravings and return to selected frames. Combined with limits, timeouts and a healthy routine, it reduces the likelihood of "hot" decisions and helps leave excitement where it belongs - within safe boundaries. Start with 2-3 minutes today and in a couple of weeks you'll see how your choices change.