Guided audio
Calm tracks drawn from tools in The Book of Sober — urge surfing, PAUSE, HALT, sleep wind-down, social prep, and getting back on track after a slip. Free to use whenever you need them.
Riding out a craving
A calm guide through noticing a craving, box breathing, PAUSE, and one next step.
Riding the wave
A gentle meditation using urge surfing — ride the craving like a wave until it passes.
HALT check-in
Hungry, Angry, Lonely, Tired — a quick self-check when an urge shows up.
PAUSE for the Pitch
Walk P–A–U–S–E so the Pitch’s first-sip offer meets the small print.
Evening wind-down
Dim the lights, slow the breath, and settle toward sleep without a drink.
Before a social event
Decide what you’ll drink, how you’ll get home, when you’ll leave, and one “no thanks.”
After a setback
A slip is information, not the end — who you’ll tell and what you’ll do next.
Support-kit reach
First-aid for a hard moment: statement card, AF drink, text, walk, helpline.
These recordings are general information, not medical advice. If you drink heavily every day or get withdrawal symptoms (shaking, sweating, seizures, confusion), talk to a doctor before you stop. If you are in crisis, contact local emergency services. See Help & safety.
Voice is AI-generated (calm US-neutral). Free printable journal pages: thebookofsober.com/resources.