Adapted from Donald Altman’s book, ” The Mindfulness Toolbox”
Here’s a simple way to use mindfulness to take a stress pause in your hectic and busy day.
This STOP exercise helps you in becoming more present, aware, grounded, and helps you respond rather than react to situations. I’ve added Tapping to it. The EFT instructions will be in brackets; you can use them if you want or just do the mindfulness technique. Either way it is effective,
S -Stand: Stand in one place and take a couple of deep calming breaths. Breathe from your belly. [Tap on each point and take a deep breath while standing]
T- Tune: Tune into your body. Feel yourself connected to the earth and rooted like a tree. Feel your feet growing roots that run deep into the earth. Scan your body starting from the toes to the top of your head and keep breathing. If a body part feels tensed, just contract it and then relax it. [Tap and breathe]
O – Observe: Now observe your external environment. Make note of three sounds and objects in your environment. Observe the quality of the sounds, the texture and quality of the objects that you observe. [While observing, you can also tap and verbally say what you’ve observed, for example – I’m observing/am aware of the sound of the fan]
P- Possibility: Donald Altman says, “Pause to reflect on the openness, spaciousness and possibilities that lie before you. You have just gone off auto-pilot and are now free to choose a new and beneficial direction… Who says that right now you couldn’t sing, smile, call a supportive friend, take a nice walk, or get a scoop of your favorite ice cream?” [Tap on new thoughts and ideas]