S.T.O.P.

S.T.O.P. is a brief mindfulness practice developed by Jon Kabat-Zinn and incorporated in his Mindfulness-Based Stress Reduction curriculum. The practice uses breath and bodily senses to ground an activated nervous system back into the present moment. It can be used throughout the day whenever you notice stress, distraction, or emotional reactivity, and is particularly effective as a first-line downregulation strategy.

S: Stop

Pause.

T: Take a Breath

Allow one conscious, deep breath.

O: Observe

Nonjudgmentally notice 2 things around you through the lens of your senses.

Eg: Feel a fabric on your clothing, See a point on the wall, Notice a lingering smell or taste

P: Proceed

Return to the present task with intention

Application
Any time you notice increased activation or distraction. The brevity of this practice makes it very flexible and adaptable to situation.