Mindfulness, simply
We will present some articles that will also deal with mindfulness, which , as we recall, is the ability to be attentive to what is happening, within us and outside of us, in the present moment, without judging or seeking to change the experience.
Experiencing mindfulness is highly recommended for those who wish to manage and reduce their stress.
To tame stress
When stress takes over, our reactions and behaviors are not always a reflection of our usual personality: impatience, raised voice, agitation, aggression, … In fact, it is the amygdala, located in our brain, that sounds the alarm like a fire engine siren.
To regain composure and avoid aggravating situations that are sometimes already difficult, it is recommended to take a short break.
A break will help to slow down our racing thoughts (e.g., rumination), to reduce the expression of very strong emotions (e.g., outbursts of anger), to allow us to refocus on our bodies to recharge our batteries and reduce our stress levels.
Today, to help you refocus on your body, we offer you the STOP technique in four steps.
Exercise
I’m taking a few minutes to refocus:
- S STOP / I’m taking a break.
I’m stopping what I’m doing. - Take a breath / I take a breath.
I pay attention to my breath and my sensations. I place a hand on my abdominal wall and observe that it rises as I inhale and falls as I exhale.
If my thoughts become agitated, I become aware of them, I bring my attention back to the physical sensations associated with my breath, without criticizing them, without trying to change them. - Observe / I observe
What is there in the present moment? Thoughts? Emotions? Physical sensations?
If my thoughts are agitated, I become aware of it, I bring my attention back to my physical sensations associated with the breath, without criticizing them, without wanting to try to change them. - Proceed / I take action.
I am now ready to get back into action, more available, conscious and attentive.
