STOP: Creating Space Around Automatic Reactions

This mindfulness practice can support you as difficult moments arise in your workday, creating space to observe and tame your feelings. It helps you develop the emotional intelligence and psychological flexibility required for greater mastery over the challenging moments.

Stop. Simply stop what you’re doing, whether it is typing, rushing out the door, or arguing with a colleague. Give yourself a moment to come to rest, pause, and collect yourself.

Take a conscious breath. Take a deeper breath, or two, allowing yourself to feel the expansion of the belly as you breathe deeply. Notice the sensations of being here, now. As you do so, it may help to bring your attention to the sensations of your feet meeting the floor, feeling the support of the ground and of your own relaxing breath as you do so.

Observe what’s arising in you, including any thoughts, emotions, or bodily sensations (such as tension, butterflies in your stomach, tightness in your jawline). Broaden your awareness to take in the circumstances. Notice how you can just be in this situation without being controlled by it.

Proceed with intentionality, taking the next step in your day from this place of strength, wisdom, and presence.