2-Minute SOBER (Non-Reactivity) Practice

A simple method of working with reactivity that can be learned and integrated into daily rhythms when feeling activated. This is adapted from Mindfulness-Based Relapse Prevention (MBRP). This practice is a minimalist approach to SOBER.

Transcript

In this two-minute SOBER practice,

Let's begin with reflecting on a situation or experience that left you feeling strongly activated.

The S in SOBER stands for shift,

And this could be shifting physically our position,

Moving ourselves out of a particular situation,

Or it might just mean simply lengthening the spine,

Expanding the chest,

Shaking the arms out,

Some kind of movement.

And then we move with shift to observe as we notice what's happening.

What are we observing about our mind and body and the experience of being activated?

What's happening?

Is there tension in the body that we're noticing?

Is there critical thinking emerging?

Is there intense emotion emerging underneath other emotion?

And the third part of SOBER is breath.

So we did shift,

Observe,

And breathe.

Often these happen at the same time.

And maybe just simply taking one or more intentional deep breaths,

And in particular as you exhale,

Relaxing into the strength of the body.

Maybe releasing some of the physical tension that we feel when we're activated.

Now we shift from shift,

Observe,

Breathe,

Into expand.

This is a cognitive drill.

This is where we're reflecting on what's going on and expanding from this sort of micro or tactical situation that we're wrapped up in,

And broadening out strategically.

Broadening out what else could be true,

What else matters,

What else is important.

Just exploring and expanding the experience that's activated us.

And finally,

The R of SOBER is just respond.

Skillfully respond.

So we shift,

Observe,

And breathe,

Which sort of settles us,

And then we expand our perspective,

And we skillfully respond.

SOBER.

Try it out.

Reviews

I need to breathe more

Just what I needed. Inspiration for the mind/body/spirit to evolve alive & well, intoxicated with joy!

Thank you for this doable practice! 🌞

🙏🏻

Very helpful guidance on how to handle tough situations that regularly come into our lives. ❤️

Thats a good one thankyou