This is a meditation known as SOBER.
It's a mindfulness practice taken from mindfulness-based cognitive therapy,
MBCT,
And it's one that you can do almost anywhere.
It can be particularly helpful whenever someone or something triggers you to respond in a reactive way,
Or whenever you're anxious or stressed and feel the urge to soothe yourself with food,
Drink,
Drugs,
Tobacco,
Or some other unhealthy habit.
All you need to do is remember the acronym SOBER,
Which stands for Stop,
Observe,
Breathe,
Expand Awareness,
And Respond Mindfully.
The first step is to stop,
Slow down,
And bring awareness to your mind and body in this moment.
Let's say you've just had a difficult encounter with a co-worker in which you both got angry and defensive.
When you stop and bring awareness to your experience,
You might notice that your body is tense,
Your face is flushed,
And your thoughts are racing.
So this is the first step,
Simply stopping as though we were pressing the pause button on a recording or on a video.
Just stop.
Step out of what we were caught up in.
The second step is to observe what's happening in your body,
Emotions,
And thoughts with acceptance and without judgment.
If you're feeling angry,
Allow yourself to feel the tightness in your chest,
Maybe the heat in your face.
You might experience some relaxing as you do so.
Notice the thoughts that come up without latching onto them.
So stop and then observe your experience,
Observe what's present in a kind and non-judging way.
Then breathe.
Take a few deeper breaths and then focus simply on the sensations of breathing.
Allow yourself to feel your breath as you breathe in and out,
Perhaps feeling some release as you exhale.
As you feel yourself perhaps more settled,
Expand your awareness to include your whole body and the overall situation and context with a kind and accepting attention.
Let yourself take in the feelings,
Thoughts,
And emotions that are present with acceptance.
As you expand your awareness in this way,
You can then reflect on how you might respond mindfully.
The fifth step in this meditation.
Make a choice to respond in a way that supports your deepest intentions.
Whatever is happening in your mind and body,
Know that you have a choice in how you respond.
Stop.
Observe.
Breathe.
Expand awareness.
And respond mindfully.
This is a meditation that you can do any time you feel tense or tight or triggered.
Just to come back,
Take a few minutes to bring awareness to your direct experience.
And step out of reactivity and move towards a mindful and conscious response to what's present.
Thank you.
