Welcome to the SOBER coping space.
SOBER stands for Stop,
Observe,
Breathe,
Expand,
And Respond.
Before beginning this practice,
Bring to mind a difficulty in your life.
Something that you're willing to stay present with for a few minutes.
When you have this difficulty in mind,
Simply stop.
Stop whatever it is that you are doing and whatever it is that you are about to do.
Observe what's happening in your body,
Noticing if there's any sensations present,
Any signs of stress or tension,
And simply allowing them to be there without needing to change anything,
Without needing to fix anything.
Checking in with your emotions,
Noticing if there are any difficult emotions present right now,
Like stress or anxiety or sadness or anger.
Being aware of that emotion and bringing kindness.
Breathing in,
I'm aware of this emotion.
Breathing out,
I smile to this emotion.
Noticing where your thoughts are,
Noticing if you are ruminating right now,
Experiencing repeated negative thoughts,
Or if your mind is being pulled off into the past or into the future.
With the next breath in,
Gathering your awareness.
With the next breath out,
Bringing your awareness just to the breath.
Breathing in,
I know that I'm breathing in.
Breathing out,
I know that I'm breathing out.
In,
Out.
Every time your mind wanders off,
As best you can,
Simply noticing that and bringing your awareness back to the breath.
In,
Out.
Breathing in,
Gathering your awareness.
Breathing out,
Expanding your awareness to the whole body,
Noticing any sensations that are present in your body.
Are they the same or are they different than earlier?
Checking in with your emotions and feelings,
Just noticing what's happening in your emotions and if they're the same or different,
Allowing them to be just as they are.
And checking in with your thinking,
Just noticing where your mind is right now.
And then as best you can,
Responding to the situation with mindfulness and compassion.
