During this practice I'm going to lead you through the stop meditation.
This is a short practice that you can sprinkle into your day at any time in any place just to switch you out of autopilot and bring you into the present moment.
There are four parts to this practice.
Step one,
Stop.
Simply stop whatever you're doing right now.
Find a comfortable position whether that be sitting or standing,
Wherever you are,
Taking a moment to stop and pause in your day and really giving yourself permission to do so,
To have a little bit of a break.
Step two,
Take a breath.
Bring the attention to the breath.
Maybe you might like to take a full deep breath in,
A short pause and then extending the exhale.
Or simply just let the breath be as it is,
Just natural inhaling and exhaling.
Use the breath as an anchor,
A little resting place for you.
If you find it difficult to tune into the sensations of the breath you could use either the sounds as an anchor that are around you right now or the sensations of your feet on the floor or your hands by your side or in your lap.
But if it's comfortable just stay with the breath for a few moments.
Tune into what you notice when you breathe.
Maybe an expansion and elevation on the in-breath and a releasing and letting go on the out-breath.
Just notice where you notice the breath in the body.
Step three,
To observe what's going on for you in this moment right now.
Really opening up to the sensations and what's going on in the mind,
The emotions.
Maybe just notice to start with the sounds that are arising around you.
What's there?
Then tuning into the body and maybe noticing any points of tension that you can soften.
Just seeing what sensations are in the body and then checking in with what's going on in the mind.
What's the weather pattern today?
How are you feeling?
What emotions are there?
What thoughts are going on?
Just seeing if you can let go of any judgment that might come up as you observe the thoughts and feelings.
Just really allowing them to be there.
Observing them.
The last step,
Step four.
This is about proceeding into your day with a new mindful awareness.
You might like to think about your intentions for the day and what really matters most right now.
What you can bring to the day with this new awareness and perspective that you might have gathered from the practice.
What do you really need right now?
Then starting to become aware of your surroundings.
As you start to think about going about your day with your new awareness.
Knowing that you can come back to this practice at any time to gather yourself back to the moment and rest in awareness.
Thank you for practicing with me.
