This is the STOP practice.
The STOP practice is a mini-mindfulness practice that can have a big impact on your day if you practice it regularly.
In the STOP practice,
We follow four simple steps.
First,
We take a moment,
Or a few moments,
To step out of the rush of the day and create some space for ourselves.
This helps us to regulate our emotions and behaviour so we can be more fully present and effective.
You can do this practice when you're sitting at your desk,
But other good opportunities are when you're waiting in line or at any transition point in your day,
When you're moving from one room to another at work,
Entering a meeting,
Or switching from one task to another.
The first step is to just stop,
And remember that we can create this space for ourselves in a short amount of time.
The second step is to take a breath,
Or a few deep breaths.
Especially if you're feeling stressed or anxious,
It can be helpful to spend some more time here and enjoy some deep,
Full,
And slow inhales and exhales,
Engaging your belly if possible.
And if you're already feeling good,
It can be nice to appreciate breathing in and breathing out.
The third step is to direct the spotlight of your attention in words and observe what's present for you in a non-reactive,
Curious fashion.
You can check in with how your body feels right now.
Are you holding tension anywhere?
Are you thirsty or hungry?
What's your energy level like?
This is all useful information.
Moving to your mental awareness,
What thoughts are present right now?
Is there something you need to take care of,
Or something that you're worried about,
Or any other thought that keeps popping up?
Whatever is present,
Just make a note of it.
You can also notice if there are any feelings or emotions present for you right now.
Even if they're unpleasant,
See if you can make some room for them to be there instead of turning away from them.
Once you've scanned what's present for you right now,
You can return your attention to the breath and prepare for the final step,
Which is to proceed with the rest of your day.
Consider what needs your attention next and what attitude or approach will be most helpful for you moving forward.
