Mindfulness Exercise: STOP
Life can seem as though it’s moving forward and rushing by us very quickly at times, but we can remember that at any moment, we can simply stop. Sometimes we may find ourselves obsessing over something, and other times we’ll go to great lengths to avoid something altogether. Our thoughts can be very fast, they can be painful, or they can be scattered around in a way that leaves us feeling very overwhelmed. If we practice stopping, we can take a break from our distressing feelings, situations, and emotions, giving ourselves time to regain our composure and have control over our reactions. We all need a little time to relax in order to refresh our mind, body, and energy at times, so when you start feeling caught up in your thoughts and feelings, allow yourself to simply stop.
Thinking about a project due very soon? Feeling as though you’re behind on your tasks? Stop. Breathe.
Take a moment to connect to your breathing. Calming your system will refresh your energy to best handle your business.
Feeling like you’re exhausted and don’t have good energy for what needs to be done? Frustrated at your health or body shape? Stop. Breathe.
Connect to the peace in this moment. It’s okay not to feel perfect all the time. Get outside, have some water, and refresh with a breathing exercise.
Annoyed at your family? Disappointed in a friend or partner? Stop. Connect to your breath.
Breathe to clarify your perspective, build confidence, and problem solve. Release from your negative feelings before they deplete your energy.
Take a moment to connect to your breathing. Calming your system will refresh your energy to best handle your business.
Feeling like you’re exhausted and don’t have good energy for what needs to be done? Frustrated at your health or body shape? Stop. Breathe.
Connect to the peace in this moment. It’s okay not to feel perfect all the time. Get outside, have some water, and refresh with a breathing exercise.
Annoyed at your family? Disappointed in a friend or partner? Stop. Connect to your breath.
Breathe to clarify your perspective, build confidence, and problem solve. Release from your negative feelings before they deplete your energy.
If you feel twisted up in your thoughts, feelings, and emotions, use this technique to effectively stop:
S = STOP
Stop whatever you’re doing. Press pause on your thoughts, emotions, and feelings.
T = TAKE
Take three to five deep, slow breaths. Breathe mindfully: Inhale 1-2-3-4, then exhale 1-2-3-4-5.
Feel your belly expand and deflate like a balloon filling with air.
O = OBSERVE
Observe what physical sensations you feel in your body. Do a mindful body scan and use your senses to check in with how your body feels. Observe your emotions. What are you feeling right now? Why do you feel this way? Is your mind contributing to your emotions in a negative or positive way?
P = PROCEED
Proceed with whatever you were doing. Acknowledge the insights you observed from stopping and allow yourself to bring a sense of awareness, stillness, and ease into your present moment. Intentionally cultivate relief and take care of yourself so you may act in the best possible way, in each moment.
Stop whatever you’re doing. Press pause on your thoughts, emotions, and feelings.
T = TAKE
Take three to five deep, slow breaths. Breathe mindfully: Inhale 1-2-3-4, then exhale 1-2-3-4-5.
Feel your belly expand and deflate like a balloon filling with air.
O = OBSERVE
Observe what physical sensations you feel in your body. Do a mindful body scan and use your senses to check in with how your body feels. Observe your emotions. What are you feeling right now? Why do you feel this way? Is your mind contributing to your emotions in a negative or positive way?
P = PROCEED
Proceed with whatever you were doing. Acknowledge the insights you observed from stopping and allow yourself to bring a sense of awareness, stillness, and ease into your present moment. Intentionally cultivate relief and take care of yourself so you may act in the best possible way, in each moment.