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Beginner1 min
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The STOP technique
STOP is the most widely used mindfulness micro-practice in professional settings. It takes less than a minute and can be done anywhere: in a meeting, before sending an email, in a queue. It interrupts autopilot.
How to practice
- 1
S — Stop: Stop what you're doing. Just one second.
- 2
T — Take a breath: Take a conscious breath, long and deep.
- 3
O — Observe: Notice what's happening within you. Thoughts, bodily sensations, emotions. Without judging.
- 4
P — Proceed: Resume what you were doing, with this new awareness.
Benefits
- Applicable in any situation, in under a minute
- Interrupts automatic reactions
- Creates a space before the decision or response
- Can be practiced dozens of times a day
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