This is a short stop meditation practice designed to provide a way to step out of automatic pilot mode and into the present moment.
What we are doing is creating a space to reconnect with your natural resilience and wisdom using an integrated mind-body approach.
We are simply tuning into what is happening right now without any expectation of a particular result.
A useful guide to help one move through the practice is remembering the word stop as well as what the letters of the word stop stand for,
Namely S,
Which is stopping and taking stock,
T,
Taking a moment,
O,
Observing and P,
Proceeding.
So starting with the S,
Stopping,
Taking a moment to bring yourself into the present moment by deliberately asking,
What is my experience right now?
Thoughts,
Feelings,
Sensations.
So thoughts might be something that is popping into your head right now,
Like what you are going to be making for dinner,
Or perhaps a memory is coming up for you,
Or maybe even something about the future.
As and when that happens,
As and when you become aware of these thoughts,
Just noticing them,
Allowing them to be there,
And then acknowledging them.
The same could be done for the feelings,
Which might be neutral,
Pleasant,
Unpleasant,
Might be something that you feel that you are enjoying,
You might be upset,
Mad,
Sad.
And then finally sensations,
Which could be a physical sensation of tingling or numbness,
Pain,
Physical pain,
Or there might be some tightness,
A holding on,
Or a lightness.
Understanding and registering your experience,
Even if it is uncomfortable.
Next the T,
Taking a moment to find your anchor to the present moment.
This is an anchor which helps you to tune into a state of awareness and stillness.
An example of an anchor would be bringing your attention to your breath as it's moving in and out of your body,
Or it could be the feeling of the palms together,
So placing your hands together,
Palm to palm,
Or it could be your feet on the floor.
For everyone,
Their anchor could be different.
It's about finding something that helps you to feel safe and secure in the present moment.
Next the O,
Observing.
Observing the experiences if you are an observer of yourself.
Opening the field of awareness around and beyond your anchor or object of attention so that it includes a sense of your body as a whole,
Your posture,
Your facial expression.
Then perhaps opening your awareness further outward to what is happening around you.
Perhaps some sights,
Some sounds,
The traffic outside.
There might be an animal making a noise,
Clock ticking.
As best as you can,
Bringing all of this expanded awareness into the next moment.
Finally,
The P,
Proceeding.
Letting your attention now move into the world around you,
Sensing how things are right now.
Being curious and open about your experience as if you are seeing this for the very first time,
Inviting yourself to this moment with kindness and compassion for yourself.
Finishing off the practice with the returning of your attention to your anchor and then proceeding to the next moment.
