The 3-Minute STOP Practice

The 3-Minute STOP Practice is a simple yet powerful mindfulness tool to build into your daily routine. STOP stands for Stop, Take a Breath, Observe, and Proceed—four steps that help create space between stimulus and response. With regular practice, it becomes a habit that supports us in moments of emotional reactivity, allowing us to proceed with greater calm and clarity.

While the practice can be done in just a few seconds, this 3-minute version helps establish the habit, making it more accessible when we need it most.

Transcript

Welcome to the stop practice.

This is a practice that can be very helpful at random moments throughout your day when you might be feeling a little bit of emotional reactivity or some intense sensations.

Why don't we try it now?

The first part of the stop practice is simply to stop.

So whatever you're doing right now,

No matter what position you're in,

Let's just stop.

And just pausing,

Stopping where you are.

And then when you're ready,

Taking a few deeper longer breaths,

Breathing all the way in and all the way out.

Again,

All the way in and all the way out.

And a third time in your own time,

Feeling that letting go,

The letting go that comes with the out-breath.

And then observing what it is that you can feel.

It might be particular sensations within the body,

Tightness,

Tension,

Ease,

Softness.

There might be particular temperatures that you can feel within the body,

Warmth,

Coolness.

Observing as well the emotions that you might have inside at the moment.

And observing the thoughts that are going through your mind.

Noticing any impulses,

Observing those as well that might be there in particular if there's some reactivity or intensity going on at the moment.

And breathing.

And then when you're ready,

You're welcome to proceed.