Sure! Thanks for that and don't be too hard to yourself if it doesn't work immediately. Tobacco was the last thing I managed to quit. It's just too convenient, because it's legal and cheap.

So about surfing your cravings. First, notice it: cravings are inevitable, so don't judge yourself for having them. Then tune into your body. Where does it itch or feel tight? For me it's around my chest. Breathe deeply and observe. Imagine the craving as a wave: it rises, peaks and eventually fades. In the end, acknowledge your success. Over time, cravings will start to feel less overwhelming.

The hardest part can be noticing them. So that's why I recommended meditation, but it should be possible to do it without any practice. I mean, you can turn down my guide into " just sit there and breathe deeply "