5-Minute Porn Detox Meditation

Every craving is a wave. This meditation keeps the wave from crashing over you. Record the script with your own voice (or use QuitPorn’s in-app audio recorder) and play it whenever urges spike.

Preparation (30 seconds)

• Enable QuitPorn’s distraction lock so notifications stay silent.
• Sit upright, feet on floor, hands on thighs.
• Close your eyes and whisper your mission statement: “I’m locking porn out so I can show up for ____.”

Guided Script

Minute 1: “Inhale for four. Hold for two. Exhale for six. Feel the chair supporting you. Your body is safe.” Repeat twice.

Minute 2: “Picture the urge as a dark cloud above your head. With each exhale, the cloud thins. You do not chase it. You watch it drift.”

Minute 3: “Bring to mind someone you’re fighting for—your future spouse, kids, clients, or your own healed self. See their face. Hear them say ‘Thank you for staying.'”

Minute 4: “Scan your body from scalp to toes. Wherever you feel tension, breathe there. Whisper, ‘Release.'”

Minute 5: “Repeat: ‘I’m powerful, I’m protected, and QuitPorn is guarding my devices. This urge will pass.'”

Integration

• Open the QuitPorn dashboard and log the urge intensity before/after.
• Send a 10-second voice note to your accountability partner describing what you felt.
• Reward yourself with a safe dopamine hit (walk, sunlight, cold water).

Practice twice a day for the next week and it becomes automatic—your brain will default to calm instead of chaos.