5-Minute S.T.O.P. Meditation For Focus & Being Present

Using the acronym STOP (Stop, Take a breath, Observe, Proceed), this meditation dives deeper into the things you might observe during the O section. This is a great way to start to include mindful pauses in your day. Every bit of mindfulness counts and helps you to get better at stepping back to be a witness of your experience, rather than being controlled or influenced by it.

Transcript

Does a five-minute meditation even count?

Yeah,

Don't worry.

You can still get your hole punched on your enlightenment card.

This is the five-minute version of a stop meditation.

It can be done at any point,

Any time,

During any activity except probably driving or handling heavy machinery.

The S is for stop.

The T is for take a breath.

The O is for observe.

And the P is for proceed.

Let's start now.

Stop what you're doing.

Take an inhale.

An exhale.

Observe.

What sensations are you experiencing in your body?

Choose whatever has the strongest sensation and direct your attention there.

You might be experiencing spaciousness,

Ease,

Openness.

Maybe there's ache or soreness,

Stinging or searing,

Twisting.

Or maybe there's a lack of sensation or numbness.

That's okay,

Too.

Just be present with that.

Feel it rather than think it.

Just the present sensations.

Are there any emotions that seem especially strong?

This might be anxiousness,

Annoyance,

Tiredness,

Sleepiness,

Anger,

Ease,

Peace,

Joy,

Happiness.

There's no wrong emotions.

Try to just feel into them instead of thinking about the emotions.

Where do you feel the emotion?

Do you feel it in your heart,

Your throat,

Your belly,

Your head?

Where's the center of this emotion?

And just generally,

What is the state of your mind?

Is it busy?

Or anxious?

Does it feel really sharp and pointed?

Foggy?

Or spacious?

Proceed.

You have done your little meditation,

And now you get to go back to whatever you're doing.

Hopefully a little focused,

A little clearer.

Feel free to come back and do this anytime you want.