Welcome to this DBT STOP technique meditation.
Stop,
Take a breath,
Observe,
Proceed mindfully.
In DBT,
The stop technique is used to help people pause and regulate their emotions in stressful situations,
Effectively preventing impulsive reactions by creating a moment to take a step back,
Observe and then proceed more mindfully when faced with a triggering situation.
Let's begin.
Take a pause in this moment,
Mentally say the word stop.
Let go of whatever you're doing and simply be still.
Feel your body.
If you're sitting,
Notice the support of the chair beneath you.
If you're standing,
Feel the connection between your feet and the ground.
Now,
Gently shift your awareness to the present moment.
Listen,
What sounds do you hear?
Observe what is in front of you.
Feel the air on your skin,
The sensation of your breath.
Quietly remind yourself,
I am here.
I am safe.
I can respond,
Not react.
Take a slow,
Deep breath in and exhale.
Now,
Bring all your attention to your breath.
Breathe in deeply through your nose.
Inhale for four seconds.
Hold.
Exhale slowly through your mouth for six seconds.
Let's do that again.
Inhale for four seconds.
Exhale for six seconds.
With each breath,
Feel tension leaving your body.
If thoughts come up,
That's okay.
Just let them drift like clouds passing in the sky.
Return to your breath.
Feel your chest rise and fall.
You are here.
You are present.
You are in control.
Now,
Gently shift your focus inward.
Start by noticing your thoughts.
What's on your mind right now?
Are your thoughts racing?
Are they focused on the past or the future?
There's no need to judge.
Just observe.
Now,
Bring awareness to your emotions.
What are you feeling in this moment?
Is it frustration,
Worry,
Sadness or something else?
Whatever it is,
Name it in your mind.
I am feeling.
.
.
It's okay to feel.
You don't have to change anything.
Just notice.
Now,
Shift awareness to your body.
Scan from head to toe.
Where do you feel tension?
Your shoulders,
Your jaw,
Your stomach?
Are there areas of warmth,
Tightness,
Heaviness?
Simply notice.
With every breath,
Allow your body to soften.
Breathe in and breathe out.
Now,
Ask yourself,
What is the most helpful next step?
What action aligns with my values?
How can I take care of myself right now?
Let the answers come naturally without forcing them.
Now,
Set an intention for moving forward.
Maybe it's I will respond calmly or I will take a break before reacting.
Maybe it's I will be kind to myself or I will choose peace over stress.
Let this intention guide you.
Take one final deep breath in and exhale completely.
Slowly bring your awareness back to the present.
Feel your feet on the ground,
The air around you.
When you're ready,
Gently open your eyes.
Carry this sense of mindfulness with you as you continue your day.
