Hi, and welcome to your Daily Mindfulness. Today I'm going to offer you a very simple mindfulness micro-practice, the STOP method. So this, this was developed by Jon Kabat-Zinn, and it's a wonderful mindfulness practice to use when we're feeling reactive, stressed, or triggered in any way. So it's really simple. So STOP, it's an acronym.

S stands for stop. So physically becoming still. T stands for take a deep breath. And something that's very, very useful to do when we become triggered, because it helps us to calm our nervous system and become present again. O stands for observe.

So observe your body and emotions. Be present with them and observe them and by doing so, we take a step back from them instead of being taken over by them. And P stands for proceed with awareness and kindness. So often when we're triggered, we want to react, we want to lash out, but here we set an intention to continue with whatever we're doing from a place of awareness instead of reactivity. So I want to give you an opportunity to kind of just try this right now with me.

So perhaps bring into mind right now, if you care to, um, the last time you felt really triggered, really reactive. And just noticing as you remember this, what it feels like in your body to have that surge of reactivity or triggeredness. Okay. So now with this in mind, just S stands for stop. So just pausing where you are and just becoming still and settled for a moment.

And then take a deep breath in, and out. And as you breathe out, perhaps allowing a little bit of tension to release from the body on the exhale. Just seeing how that feels. And then O stands for observe. So just noticing what's happening in your body, in your emotions, in your thoughts right now, and just being present with them.

So noticing what's here as a way of stepping back from the emotion, stepping back from the thoughts. And then P, just proceed with awareness and kindness. So the invitation for today and for the days to come, whenever it's useful, is to be attentive. And if you start to feel triggered or reactive in some way, when you do just remembering to stop. So that you can just take a moment to send to yourself, become present, and then you can respond instead of react, and bring more awareness and kindness into the moments where you often need it the most.

And my wish is that this practice is a source of greater connection, peace and ease in your life. And as always thank you for your practice and being a person who's doing this work, working towards bringing more wisdom and wellbeing into the world. And as you care to, just beginning to settle in for today's meditation.