Urge surfing for cravings
Cravings rise, peak, and fall — usually within 20 to 30 minutes. Urge surfing teaches you to observe that wave without acting on it, which is a very different skill from white-knuckling.
Mindfulness & meditation · Arlington, VA
Mindfulness and meditation therapy in Arlington, Virginia
Practical, secular training in paying attention on purpose — used to reduce craving reactivity, quiet anxious rumination, and create the pause between an urge and an action.
This isn't about clearing your mind or feeling peaceful on command. It's a trainable skill: noticing what's happening in your body and thoughts early enough to choose a response.
What it is
What mindfulness practice looks like here
Drawn from mindfulness-based stress reduction, mindfulness-based cognitive therapy, mindfulness-based relapse prevention, and DBT mindfulness skills.
Breath and body awareness
Short, guided practices that anchor attention in breathing or physical sensation, giving you something concrete to return to when thoughts accelerate.
Body scan
A systematic sweep of attention through the body that surfaces tension, restlessness, and early stress signals you'd otherwise miss until they're overwhelming.
Interrupting rumination
Depression and anxiety run on repetitive thought loops. Mindfulness-based cognitive therapy specifically trains you to notice the loop starting and step out of it.
Nonjudgmental observation
Learning to see thoughts as mental events rather than facts or commands. 'I need a drink' becomes a thought you're having, not an instruction you must follow.
Informal daily practice
Brief practices that fit real life — a red light on Route 50, the walk from the parking lot, three breaths before a hard conversation — because 45-minute sessions rarely survive a busy week.
Realistic expectations
Your mind will wander constantly. Noticing that and returning is the practice, not a failure at it. We say this early because it's the reason most people quit.
Trauma-aware adaptation
For some trauma survivors, closing the eyes or turning inward increases distress. We offer eyes-open, movement-based, and externally focused alternatives instead of pushing through.
Where it fits in your program
Mindfulness across every level of care
Taught as a skill within clinical programming, not as a substitute for therapy or medication.
015 days/week · ~6 hrs/day
Partial Hospitalization Program (PHP)
Short guided practices open and close program days, plus dedicated skills groups covering DBT mindfulness.
023–5 days/week
Intensive Outpatient Program (IOP)
Paired directly with relapse prevention — urge surfing and grounding practiced in group, then applied between sessions.
03Weekly · ongoing
Outpatient therapy
Integrated into individual sessions for anxiety, depression, and stress management, with practice between appointments.
04Virtual · Virginia residents
Telehealth across Virginia
Guided practice works well over video, and practicing in your own environment makes the skill easier to transfer. Available to Virginia residents.
Evidence & access
Well-studied, with honest limits
Mindfulness-based cognitive therapy has strong evidence for preventing depressive relapse, MBSR has solid support for anxiety and stress, and mindfulness-based relapse prevention shows reduced craving and substance use in randomized trials. It is a genuinely effective skill and not a stand-alone treatment: we deliver it alongside CBT, DBT, medication management, and relapse prevention, never in place of them.
Common questions
Mindfulness and meditation questions, answered
Is this religious or spiritual?
No. We teach secular, clinical mindfulness. Clients of any faith or none participate, and the practices don't require adopting any belief system.
I can't sit still or stop thinking. Can I still do this?
Yes — that describes nearly everyone starting out. A busy mind isn't a disqualification; noticing distraction and coming back is literally the exercise.
Can mindfulness replace medication or therapy?
No. It's a skill that works alongside them. We don't recommend stopping medication or therapy in favor of meditation.
Does it actually help with cravings?
Research on mindfulness-based relapse prevention shows reduced craving reactivity and substance use, particularly when combined with standard relapse prevention work — which is how we deliver it.
What if meditation makes my anxiety or trauma symptoms worse?
That happens for some people, and we take it seriously. We offer eyes-open, grounding, and movement-based alternatives, and it's always fine to opt out of a practice.
How much do I have to practice?
Short and consistent beats long and rare. Most clients start with three to ten minutes a day plus brief informal practices built into an existing routine.
In-person care at 5400 Shawnee Road, Arlington, VA for VA, MD, and DC residents. Telehealth for Virginia residents only.
If you are in crisis or thinking about harming yourself, call or text 988 for the Suicide & Crisis Lifeline, or call 911.
Get help today
Talk to someone who's done this before
Whether you're calling for yourself or for someone you love, the first conversation is free and completely confidential.
- Admissions — 24/7(571) 586-2883
- Location5400 Shawnee Road, Arlington, VA
Insurance accepted
Insurance coverage for mindfulness-based programming
Mindfulness skills groups are part of your PHP, IOP, or outpatient program and billed under your behavioral health benefit — not as a separate wellness charge. Most major commercial plans cover our programs, including Anthem, CareFirst BlueCross BlueShield, Aetna, Cigna, UnitedHealthcare, Optum, Sentara Health Plans, UMR, and Johns Hopkins Health Plans. Send us your card and we'll verify benefits before you begin.
Don't see your plan? Call us — we also work with out-of-network benefits and self-pay.