This short breathing space meditation provides a way to step out of automatic pilot and into the present moment.
Using the acronym STOP.
Letting yourself take a moment to reconnect with yourself by tuning in to what your experience is right now.
Letting go of any expectation of a particular result.
Just being with yourself.
So closing your eyes if that's comfortable for you right now.
You might prefer to lower and soften your gaze so that you're not focusing on anything in particular.
Your feet on the floor.
Your back upright but comfortable.
We'll go through each letter S T O P in turn.
The S stands for stop and take stock.
So bringing yourself into the present moment by deliberately asking what is my experience right now?
What thoughts are you aware of?
What are you saying to yourself?
What feelings are you experiencing right now?
What physical sensations are you aware of in your body?
Maybe your body against your chair.
Maybe you can notice heaviness or lightness in your body.
Maybe you're aware of pain.
Not trying to change anything even if it's uncomfortable.
Just noticing.
The next step is T which stands for take a breath.
So gently directing your full attention to your breathing inside your body.
Finding the place in your body where you can feel your breath moving the most clearly.
It could be your nostrils,
Your chest,
Your stomach.
Resting your awareness here.
Following each in breath and each out breath.
One after the other.
Not trying to change your breath.
Just letting the breath breathe itself.
Remembering you can always return to your breath at any time of day or night to help you ground yourself in the present moment.
The next step is O,
Open and observe.
Expanding the field of your awareness.
So as well as your breathing,
Being aware of your whole body.
Aware of your posture.
Your facial expression.
How your body feels against the chair.
And any other sensations inside your body.
On the surface of your body.
Maybe noticing any sounds that you're aware of.
Any smells.
And as best you can,
Bringing this expanded awareness to the next moment.
And the last step is P,
Proceed.
Bringing your awareness into the world around you.
As you open your eyes and continue with the next part of your day.
Letting yourself be present,
Curious and open.
Rather than assuming you know how things will be.
Allowing yourself to take some time to respond rather than react.
Trusting yourself.
You're doing a great job.
