The STOP Practice

The "STOP Practice" is a simple mindfulness technique that can help you regain a sense of control and presence in challenging or stressful situations. It's particularly useful when you feel overwhelmed, anxious, or caught up in negative thoughts. The acronym "STOP" stands for:

1. Stop: The first step is to pause whatever you are doing, both physically and mentally. It's about momentarily stepping out of the automatic or reactive mode and taking a conscious break.

2. Take a Breath: After stopping, take a few slow, deep breaths. This helps to calm your nervous system and bring your focus back to the present moment. Deep breathing can reduce stress and anxiety.

3. Observe: Pay attention to what is happening within and around you. Observe your thoughts, emotions, and physical sensations without judgment. Acknowledge them without trying to change or fix them.

4. Proceed with Awareness: Finally, proceed with whatever you were doing, but do so with greater awareness. Make a conscious choice about how you want to respond to the situation, rather than reacting impulsively based on automatic or emotional responses.

The STOP Practice is a brief but effective way to practice mindfulness in everyday life. It helps you break the cycle of automatic reactions and provides you with a moment of clarity to choose a more thoughtful and intentional response to challenging situations. It can be used anytime, anywhere, making it a valuable tool for managing stress and enhancing emotional regulation.

The Breath Practice

The "Breathe Practice" is a mindfulness exercise that focuses on your breath to help you relax, reduce stress, and become more present in the moment. It's a simple yet powerful technique commonly used in meditation and mindfulness practices. Here's how it works:

1. Find a Quiet Space: Start by finding a quiet and comfortable place to sit or lie down. You can practice this anywhere, but a quiet environment can enhance your concentration.

2. Sit or Lie Comfortably: Choose a position that allows you to relax and stay alert. You can sit in a chair with your feet flat on the floor or lie down on your back with your arms at your sides. Close your eyes if you feel comfortable doing so.

3. Focus on Your Breath: Shift your attention to your breath. Notice the sensation of your breath as it enters and exits your nostrils or the rise and fall of your chest or abdomen. Choose one aspect of your breath to concentrate on.

4. Inhale and Exhale: Breathe naturally but with awareness. Pay attention to the full cycle of your breath, from the moment it enters your body to when it leaves. Observe the rhythm, temperature, and the sensation of the air as you breathe in and out.

5. Let Go of Distractions: As you focus on your breath, you may notice thoughts, sensations, or sounds that distract you. That's okay. Simply acknowledge these distractions without judgment and gently bring your attention back to your breath.

6. Continue for a Few Minutes: Practice this for a few minutes, ideally 5-10 minutes to start. As you become more accustomed to the practice, you can extend the duration.

7. Feel the Benefits: As you continue the Breathe Practice, you may experience a sense of calmness and relaxation. It can help clear your mind, reduce stress, and increase your awareness of the present moment.

The Breathe Practice is a fundamental mindfulness technique that can be used anytime and anywhere to bring more mindfulness and tranquility into your life. It's especially helpful in managing stress, anxiety, and improving overall well-being. Over time, regular practice can lead to increased mindfulness and emotional regulation.

A Moment of Mindfulness

Hello Everyone,

It is with great pleasure, honor and humility to have the opportunity for sharing this first ever “A Moment of Mindfulness” monthly mailer with you. The goal of the monthly mailer is to capture and share an predominant experience that happened to me throughout the month where I tap into utilizing Mindfulness skills as a method for more effectively managing my thoughts, emotions, feelings and physical sensations appearing and disappearing on a moment to moment basis. In particular, I will outline how the practice allows for me to enhance the pleasure of a situation, while at the same time minimize any potential suffering. For the first blog, I thought what wouldn’t be more appropriate than answering the question, “Why practice Mindfulness? I mean really, what’s the point?”

Although there are several advantages for cultivating a Mindfulness routine I thought of focusing on three main reasons for putting in the time and effort it takes for developing consistency with your own daily practice.

1. Lessons Influence of the “Negativity Bias” As people relate to either the present moment, remembering the past or imagining the future we tend to focus on all of the things that are, were or might be unpleasant. Neuroscience now labels this tendency of the mind the “Negativity Bias”. This Negativity Bias taints and colors our perspective developing tunnel vision around negative experiences without us even realizing it. For me, it was the enormous amount of stress felt from focusing on all of the limitations I experience as a result of my vision loss and living a life filled with chronic pain. Then, there are those little daily annoyances like whenever there’s a small accident, or I don’t "measure up", make a mistake or during the countless times I’m stuck riding in LA traffic.
   

2. Strengthens Attention and Concentration Skills How many times have we heard throughout our Life, “PAY ATTENTION”. But no one really ever explains how to go about doing this as if we are supposed to somehow figure out and develop the skills of concentration and attention regulation on our own. By returning attention time and time again to the object of your choice (Breath, Body, Sounds, Emotions, Thoughts…)you can use it as an anchor for entering into Mindful Awareness. The practitioner strengthens their ability to pay attention, focus and concentrate on the present moment.
   

3. Improves Emotional Regulation Once you are capable of being Mindful, you able to pay closer attention to your life and what you're focusing on. These skills develop the ability for you to become the architect of your life. By learning how to observe and notice the contents of Awareness more closely this enables you to choose between what’s worth focusing on and putting your mental energy towards. Eventually, you will have the SUPERPOWER to lower the volume felt from negative experiences while turning up the dial on pleasant stimulus. Sam Harris once said, "once you realize you’re on an emotional rollercoaster, it’s up to you whether to stay on the ride or get off." This frees up quite a bit of time; allowing you to devote it on activities that bring on a sense of satisfaction, well-being and fulfillment.

But, just don’t take my word for it. I now invite you to discover the benefits of developing a daily Mindfulness practice for yourself. If you find yourself struggling in any type of way, please don’t hesitate to contact me with any questions.

Just Be & Be Well,

Eric Cooley, MSW, TMF