Mindfulness.com
Meditation
See all Meditation

Browse

Top articles

How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

Mindful LivingSleep
CommunityFor Work

STOP: A Technique to Re-Ground

Cory Muscara

00:00

00:00

Meditation

4.5

Duration

Scan the following QR code with your camera app to open it on your phone

STOP: A Technique to Re-Ground

In this meditation, we'll explore how to use mindful awareness to reground ourselves when we're caught up in thoughts, anxiety, or chaos.

Let's start by finding

a comfortable posture.

This could be sitting,

lying down or standing.

If it's comfortable to do

so, you can close your eyes.

And we'll take one deep breath together.

In through the nose.

And out through the mouth.

Inviting the jaw to relax.

Let the shoulders be at ease.

And invite the hands and belly to soften.

Giving the body full permission

to disengage, to let go.

As we deepen our awareness of

being here in the present moment.

It doesn't mean that we're denying the

future and the past, but just recognizing

that all of that happens right here.

Our life is only ever

happening in this moment.

You can't live in the future.

You can't live in the past.

They're just ideas in the present.

So as we deepen into this meditation

today, we're going to do a noting

practice, which very simply involves

putting mental labels on the

different experiences that arise.

So as you're breathing right

now, with every inhale, just

label it as rising, belly rising.

And then on an exhale label it falling.

Rising, falling.

If the mind gets caught up in a

thought and you start thinking

about what you're going to do after

this, just label it, thinking.

Rising, falling, thinking.

Back to the rising, falling.

In this way we're just labeling

our experience for what it is.

With bare attention, not

creating any extra story.

I'll give you some time in

silence to practice this.

Labeling the breath and the thoughts.

Okay.

So as we come to the end

of the meditation, just

start to reorient yourself.

We'll take one last breath.

In through the nose.

And slowly out through the mouth.

And when you're ready, you

can invite your eyes to open.

Notice your surroundings.

And welcome back.

Great job.

As you go about your day today, you can

practice this, especially when you find

yourself caught up in thoughts, just

give them a mental label, thinking, and

then come back to the moment as it is.

Thank you for your practice.

And until we talk again, take care.

Similar to this

Awakening Out of Autopilot ModeMeditation by Melli O'Brien
Melli O'Brien

Awakening Out of Autopilot Mode

Meditation · 5-20 mins4.6

More from this teacher

Get Unlimited Access

Start your mindfulness journey today.

A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.

  • Over 1,800 meditations, sleep, calm music, naturescapes and more
  • Daily mindfulness video meditations 365 days a year
  • 100s of courses and tools to help manage anxiety, sleep and stress

Email Missing

We couldn’t detect your email with the SSO provider you have selected.
or

Mindfulness Guarantee

We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.

If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.


Learn more about our Mindfulness Guarantee.

Mindfulness

Bring balance into your everyday life.

We believe in a world where everybody has access to the life-changing skills of mindfulness.

  • 2,000+ Guided Meditations
  • Daily Coaching
  • Sleep Content
  • Mindful Exercises
  • Mindful Radio
  • 10+ Courses from world-class teachers

Private Browsing

Added to your cart!

Checkout

Claim your free access

Create a mindfulness account and we’ll unlock this premium session in your account forever.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Start a free trial to play this session

7-Days free trial, cancel anytime.

Start 7-Day Free Trial

Finish personalizing your account

Complete a few quick questions to make your own personalized mindfulness plan.