Stop Practice: A Mindfulness Technique

Can one minute make a difference to your life?

Mindfulness is a type of mediation in which you focus on being aware of what you are feeling and sensing in the moment, without judgement or interpretation. It is about being present and accepting with compassion the moment as it is. Practicing mindfulness has been shown to have numerous benefits: It reduces stress and anxiety, and it helps you to develop more options for solving problems and manage negative thoughts.

The STOP practice is a quick practice that you can incorporate into your day. At the first sign of being upset or stressed, practice this mindfulness self-care technique.

• Stop what you are doing and take a pause.
• Take three or more slow deep breaths.

This helps bring you into the present moment.

• Observe your experience just as it is.

Ask yourself:

“What emotions am I feeling?” Research shows that by just naming your emotions can have a calming effect.

“What am I experiencing in my body?  Am I tense or hungry?”

“What thoughts are present?”

• Proceed by asking yourself “What do I need right now?”    Find something that will support you in the moment: time for yourself, talking to a friend, or maybe going for a walk.

“What would be a helpful response to this situation?”

By applying mindfulness to the stresses of your day, you will be able to check in and become aware of how you are feeling and what you are thinking before you react to a situation.

Taking one minute to use this technique will help bring you into the present moment and give you the ability to better handle life and its challenges. If you can find time for  a daily practice of this skill (and the Universe is good at providing you with practice!), you will develop more peace in your life.

I would love to hear if this is helpful to you.