S.T.O.P. Meditation For Focus & Being Present

In this super short 3 minute version of STOP (Stop, Take a breath, Observe, Proceed) you'll get a little more guidance than in the intro and micro version of this meditation I have also posted. Use this to take a break anytime in your day (or many times throughout the day) to focus your attention and gain clarity about your present state.

Transcript

Hang on,

Are we cheating here?

Why is this meditation so short?

Is that allowed?

Yes,

It is.

This is this super short three minute version of a stop meditation.

Stop,

Take a breath,

Observe,

Proceed.

Let's give it a try.

Stop what you're doing.

Take an inhale and exhale.

Observe.

What sensations are you experiencing in your body?

Feel it rather than think it.

Just the present sensations.

Are there any emotions that seem especially strong?

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

Where do you feel the 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.

Reviews

Love the brevity—no need to feel guilty for taking a break! Also helpful in clearing and calming the mind. Thank you!