Hello,
Today we are going to do the stop technique,
Which is going to disrupt our obsessive thinking using stop.
So find a comfortable position,
Close your eyes,
And take a deep breath in.
Allow your lungs to fill completely,
And as you exhale,
Release any tension that you may have stored in your body.
Allow your body to just soften,
Melt,
And relax.
Now notice the rhythm of your breath,
The rise and fall of your chest,
The gentle flow of air in and out.
In this moment,
You are safe,
You are here,
And you are not your thoughts.
Now,
Let's begin with the stop technique.
Start by saying to yourself,
Stop.
This is the first step.
Just simply halt the flow of your thoughts.
There's no need to engage with them,
No need to follow them.
Just stop.
Take a deep breath in,
And as you exhale,
Let go of the tension,
And just picture the thoughts you caught,
And let them pass.
Now,
Observe your thoughts.
Just notice what thoughts are present.
Are they repetitive?
Are they wanting to pull you into a spiral?
What feelings do they create in your body?
Just acknowledge them without attachment.
Just observe them as if they were clouds passing by in the sky.
Now proceed to the rescue breath.
Take a slow,
Deep breath in,
And bring in an image of peace or calm.
Whatever image feels soothing to you.
Could be a gentle breeze on a warm summer day,
A quiet forest,
Or a calm ocean.
Let it fill your mind.
Let this image help you focus and center yourself.
Now exhale with force,
Releasing the tension the thoughts have built up in your body,
And let the breath move through you with purpose,
Almost as if you're blowing away the obsessive thoughts.
Count your exhale to a count of two.
One,
Two.
Feel the air leaving your body with each number,
And feel it clearing your mind.
Let the power of this exhale disrupt the thought patterns,
Scattering the excess energy of obsessive thinking,
And let each breath just reset you,
Your mind,
Your body.
Every time you catch yourself,
Simply stop,
Observe,
And take a rescue breath,
And exhale with force to get those thoughts out of your mind.
Now bring your awareness back to your body,
And feel the surface beneath you.
Notice the quietness in your mind,
And repeat to yourself,
I am not my thoughts.
I have the power to interrupt and release any thought that no longer serves me.
I choose peace in this moment.
Always let this practice remind you,
You never need to be a prisoner of your thoughts.
You have the ability to reset,
To interrupt,
And to find calm.
Every time you use the stop technique,
You're building a new habit,
One of awareness and control rather than reaction.
So,
Take one final deep breath in,
And as you exhale,
Feel the peace and clarity that comes from stepping out of the obsessive thinking,
And trust that you can always return to the moment,
To this space,
Where you are in control.
Slowly open your eyes,
And you are now free to go on with your day.
