The full guidance
Optional AI-generated voice narration reads these prompts. Voice and ambient sound can be switched off separately. Eyes can remain open; no breathing rhythm is required.
0:00–1:00 Give the next moment some space
Welcome to the next few minutes. If a cigarette craving is here, you can use this pause alongside your quit plan. It does not replace professional stop-smoking support.
You do not have to stay for the whole recording. Getting water, choosing an ordinary activity, or contacting support can happen whenever it is useful.
1:00–2:30 Notice something beside the urge
Notice a familiar detail around you, such as a colour or the surface of a table. The craving may still be there while you notice something else.
Let your breathing continue naturally. There is no need to take unusually deep breaths or make the urge disappear before the next prompt.
The shoreline is an illustration, not a timer for cravings. People have different experiences, and this session does not promise an urge will end at a particular minute.
2:30–4:30 Name the moment
You might simply name this as a craving. That description gives the experience words without turning it into a verdict about your ability to keep working on quitting.
Consider whether an ordinary routine or situation is part of this moment. There is no need to analyse every trigger or report any personal details here.
If cravings are difficult to manage, a pharmacist, clinician or stop-smoking service can help you review your plan and suitable cessation aids. Asking is a practical option.
4:30–7:00 Choose a practical alternative
Consider a simple alternative that fits where you are. You might have some water, use ordinary sugar-free gum if suitable, or begin a brief everyday activity.
You can also contact someone who supports your quit plan. A short message saying that a craving is difficult can be enough to start a conversation.
If nicotine replacement or another cessation aid is part of your plan, follow the professional advice and product instructions you were given. This recording does not change doses.
Choose one action rather than making yourself complete a long list. You can pause or leave to do it; finishing the recording is not the aim of your plan for stopping smoking.
7:00–8:30 Stay connected to the plan
You may choose an alternative activity, a supportive contact, or advice about cravings. No selection is required, and nothing you choose becomes a public record.
An urge returning does not make support pointless. You can review what helps with an appropriate professional rather than treating each craving as a test of character.
Let the next quiet moment make room for your chosen action. There is no score for resisting silently or for staying with the screen.
Optional next step: Choose an alternative · Contact support · Review my quit plan. No choice is required.
8:30–10:00 Return to the next useful step
Look around your surroundings again. Notice what is within reach for the practical step you chose, or whom you can contact for support.
If you smoked after intending not to, you can reconnect with your quit plan and ask for help adjusting it. This recording keeps no streak to lose.
You can finish here whether the craving has changed or not. Take the next useful action and keep appropriate support alongside your attempt to quit.
Your privacy
No advertising, third-party analytics or public reviews run here. Choices and notes stay in this tab; only a download you request saves them to your device. Closing or refreshing clears them. Ordinary server access logs may record page requests. The voice is prerecorded; your responses are never sent to the voice API.
Is this professional treatment?
No. This is original reflective support, not diagnosis, therapy, detoxification or a treatment programme. Use qualified professional support for concerns that affect your health or everyday life.
What will I see and hear?
A quiet tidal inlet with smooth shoreline curves and a distant horizon. No cigarettes, smoke, lighters, reward counters or sudden sounds. Optional AI-generated female narration reads the on-screen prompts over gentle ambient sound.
Do I have to finish or complete an exercise?
No. Interactions are optional. There is no exposure exercise, score or streak. You can stop at any point to contact support. Finishing does not measure recovery or readiness.
Has this been clinically reviewed?
No. These original wellbeing scripts have not been clinically reviewed or tested as a treatment. We link to established support resources so you can explore professional help.
By Velvet Omen · Original wellbeing guidance, written with AI assistance. Sources consulted: the guidance linked above. Not clinically reviewed.
Updated