I have compassion for cigarette smokers. It’s a habit—just like mindfulness. I don’t smoke, but I teach the “healthy habit” of mindfulness.

While researching this blog topic, I learned that about 80% of all deaths from chronic obstructive pulmonary disease (COPD) are caused by smoking. We know smoking kills. In fact, cigarette smoking is the leading preventable cause of death in the United States. Yet, as I walk the streets of Chicago, I see many people both young and old filling the air with smoke. It smells awful, so I try to dodge them on the sidewalk, but sometimes it’s unavoidable. I get stuck behind a fast-walking smoker I can’t get past, or they crowd the entries to restaurants. Not so appetizing.

I wonder if they know that mindfulness is a tool to help with smoking cessation. Mindfulness is moment to moment, pure, non-judgmental awareness of what you are doing, which includes slowing things down—to really enjoy the moment. Becoming mindful while smoking can be a great way to kick the habit because it forces you to think about what you’re doing, rather than just going on autopilot.

The next time you have the urge to light up, try this exercise:

  • Examine the cigarette pack, taking a moment to read the warning.
  • Consider the cost per pack and per unit. Try not to drift in thought about using that money for a vacation. Remain focused with moment to moment awareness of the experience at hand: smoking a cigarette.
  • Remove a cigarette from the pack, and examine it. Roll it between your fingers, feel the texture, savor the experience. Try not to smell the cigarette. (I remember how much I liked the smell of tobacco when I smoked).
  • Prepare to light the cigarette with your lighter, or a match if you’re old school. Watch the flame, think about the heat entering your lungs, and then light the cigarette.
  • Trace the smoke as you inhale. Following the smoke smell and taste as the smoke rolls over the tongue, through your throat, and into the lungs. Pause. Take a moment to visually see the smoke traveling through your body on a cellular level.
  • As you exhale, reverse the order. Experience the smoke traveling out through the throat, over the tongue, lips, and permeating the air. Pause.
  • If your mind wanders, come back to the experience, remembering the unit cost, pack cost, weekly or monthly expense, and the chemicals you are exposing to your body.
  • As you finish the cigarette, slowly prepare to extinguish it. If you’re flicking it to the street, watch the flight pattern and reflect on your contribution to pollution. Take a moment to notice any reactions from those around you. If you are saving the butt, place it into a jar with a little water at the bottom. Come back later for a sniff to help resist the urge for another.
  • Next, take your fingers to your nose and smell. Let that be your new memory to come back to when you have the urge to have another.

And to help prevent relapse when you’re craving a cigarette, try waiting it out. Coral Arvon, PhD, MFT, LCSW, a behavioral health specialist at the Pritikin Longevity Center in Miami, says any given urge to smoke lasts about 30 seconds before diminishing again. (You can trust her—she’s a former smoker.) WebMD provides a list of options to help with the urge along with a one-month plan to follow.

Not ready to quit smoking yet? Build your mindfulness practice with a different mindfulness exercise: Brushing Your Teeth and freshening your breath.

Additional Resource:

Craving to Quit is a highly regarded mindfulness-based program. A monthly plan is $24.99 and a lifetime Membership is only $99.