SOBER: Stop, Observe, Breathe, Expand Awareness & Respond Mindfully

This meditation is a kind of mindfulness ‘first aid’ that helps us step out of and become aware of strong emotions, difficult mind states, and urges, impulses, and triggers that (without awareness) can lead us into behaviors that cause harm to ourselves and others.

Reviews

I heard a similar on but it was shift observe beathe and now i dont remember e was expand anyway i love acronyms i collect them but this one is very practical for me personally i i expect for many many people i noww will practice this evry time i get to tiggered or upset thankyou very much your a great sharer of wisdom i hope i cam put this to great use and apply it to my recovrry and on going practice of living life

Thank you Hugh. This is so helpful! I am practicing this in the calm moments by bringing ip thoughts of a past event so I will be ready in the moment to employ the meditation and can respond differently. The mnemonic makes it so easy to remember.

Simple, clear, actionable tool for healing & moving beyond habits of harmful reactivity in life. I added background music to enhance the calming effect, to replay this in difficult moments.

C’était très bien merci
Ça ressemble à ce que je pratique en 10th step of the spiritual program of AA
It’s
Watch
Ask
And
Turn

Love these actionable steps to reduce the impact of triggers. Thank you. 🙏

Great toolbox response to triggers.

Thank 🙏 you
🌸Jesse

This is a good idea that I'll try to practice. I was focused on just "stop". But it's helpful to have something else to focus on. Stop is just the beginning. Thank you.

Thanks for a very useful mindfulness practice when dealing with a stressful situation.

Very simple and practical practice. Extremely useful in stressful situations. Thank you.

Loved learning a simple way to breathe and be mindful in triggering situations. I’ll definitely practice this!!

Every one of Hugh's meditations are excellent. He's my go-to man for getting me back on track from reactivity, emotional regulation & becoming grounded. Thank you.

Clear and simple, and yet so hard to accomplish. But like Sisyfos it's worth practising again and again.

This is an excellent addition to one’s mindfulness toolkit. Thank you for your lucid explanation.

Very useful! Short, focused, easy to remember tool to help regain balance. Thank you. 🙏

Really enjoyed this and will use it. Simple and easy to employ. Thank you.

Very helpful, wonderful habit to form & use often. I will be implementing in my daily life. Thank you for posting! 💕

Very helpful. Will remember and use it in the future 🌈

Thank you. I needed this yesterday and can see on reflection how this would’ve been of benefit. Noted for next time 😊

i struggle with both addiction and ptsd related anger/aggression and think thiswill help.

I feel so relaxed! Stop , observe, breath, expand awareness , respond mindfully !
Namaste 🙏🏽