STOP: A 4-Step Reset For Calm And Clarity

This short guided practice introduces the STOP method: Stop, Take a breath, Observe, Proceed. Use it anytime you need to ground yourself, whether you’re starting your day, transitioning between tasks, or managing stress in a challenging moment.

Transcript

Hello and welcome to this short practice called STOP,

Which stands for stop,

Take a breath,

Observe,

And proceed.

You can use this meditation to begin your day,

To reset between calls or meetings,

Or just to cultivate some calm when you're feeling triggered.

Let's begin by settling in,

Find a comfortable position,

Sitting down,

Or even standing,

And close your eyes.

Let your spine rest just gently and allow your shoulders to drop.

Now let's start with S for stop.

First,

Just stop.

Whatever momentum has been carrying you,

Pause it here.

No need to fix anything,

No need to do anything,

Just let yourself be.

Now T,

Take a breath.

Take a slow,

Deep breath in through your nose,

And exhale gently through your mouth.

Let your breath soften you,

Let it bring you back into your body,

And if you like,

You can take one more,

Slow and steady,

Inhale,

And exhale.

Now moving on to O for observe.

Begin to observe what's happening inside of you.

What's in the body.

Notice any tension,

Any warmth,

Any sensation.

There's no need to judge it or label it,

Just notice.

Notice any thoughts,

Anything that's moving through your mind.

See if you can watch it without getting caught up,

Just observe.

Now observe what emotions are present.

You can name them if you like,

Maybe tense,

Uncertain,

Or maybe something else.

There's no need to change them,

Just observe.

And finally P,

Proceed,

And I like to say proceed with intention.

You may want to ask yourself,

What matters most in this next moment?

How do I want to show up right now?

You may want to let a word or a phrase arise,

Maybe presence.

You have taken a mindful pause,

A time to reset,

A moment to come home to yourself.

Carry this calm with you as you continue your day.

Bye for now.