Physical cravings are easy to clear, if you know where they are. First sit down and take a few breaths to relax. Imagine you really need to smoke (this is best done when there is a real urge). Focus on where in your body you feel the craving, what it feels like and how intense it is.

You may find you feel it in your chest as a tightness, or in your stomach as an anxious churning feeling, possibly both. Take the intensity level from 0-10 and then tap on these physical cravings until they reach a 0. Common examples are listed below but please change the wording to best describe your own experience.

'Even though I have this craving feeling in my chest making it tight when I think about wanting to smoke, I deeply and completely accept myself'

'Even though I have this churning feeling in my belly that won't go away unless I smoke, I totally love and accept myself with or without a cigarette'

'Even though I have this urge deep inside my stomach to smoke, I love and respect myself anyway'

'Even though my palms become clammy when I think about needing to smoke, I deeply and completely accept and forgive myself'