S.T.O.P. Right There

I have been so busy lately with a myriad of tasks and deadlines. Many times, I feel as though I resemble a chicken with its head cut off, running here and there mindlessly (or headlessly rather), which creates a cycle of not being in the moment, in my mind, or in my body. One challenge I have with my schedule is to create time for mindfulness and meditation. Mindfulness exercises are a great way to bring your mind into your body, ease stress, anxiety and depression, and gain some perspective on things. I try to be creative and resourceful in how to bring in mindfulness--while eating, dancing, walking, standing in line at the grocery store, etc.--but please let me know if you have any creative ideas for carving out time to breathe and become embodied during your day.

Next time you find yourself rushing around like a chicken with your head cut off, try to S.T.O.P.:

S - Stop what you are doing, put things down for a minute.

T - Take a breath. Breathe normally and naturally and follow your breath coming in and of your nose. You can even say to yourself “in” as you’re breathing in and “out” as you’re breathing out if that helps with concentration.

O - Observe your thoughts, feelings, and emotions. You can reflect about what is on your mind and also notice that thoughts are not facts and they are not permanent. If the thought arises that you are inadequate, just notice the thought, let it be, and continue on. Notice any emotions that are there and just name them. Recent research out of UCLA says that just naming your emotions can have a calming effect. Then notice your body. Are you standing or sitting? How is your posture? Any aches and pains.

P - Proceed with something that will support you in the moment. Whether that is talking to a friend or just rubbing your shoulders.