Try free for 7 days.

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
Community

Already have an account?

Sign in

00:00

00:00

When You Get Triggered, S.T.O.P

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

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.

Melli O'Brien

4.7

When You Get Triggered, S.T.O.P

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Duration

Your default time is based on your progress and is changed automatically as you practice.

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.

Melli O'Brien

4.7

Duration

Play in-app

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

Recommended for you

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

Thank you for joining us

Congratulations on your subscription! Dive into the full library and enjoy all it has to offer.

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.

Finish personalizing your account

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

Sign up or login to your mindfulness account to proceed.

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

Do you already have an account?

Mindfulness

One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.

  • 2000+ Guided Meditations
  • Courses from world-class teachers
  • Resources for Stress + Anxiety
  • Breathing exercises, gratitude practices, relaxation techniques
  • Sleep meditations, playlists, stories
  • Mindful talks, podcasts, music, nature sounds