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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
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Here’s a short practice you can weave into your day to step into that space between stimulus and response.
Welcome. In this micro-practice, I'm going to share how a moment of embodied mindfulness, the STOP for self-compassion, can give you a quick dose of kind support to counter the sudden jolts of disruption and discomfort that can come out of the blue on any given day, leaving any one of us feeling just a bit off center. We've all experienced moments when some thought or new information, some observation that's occurred to us has taken us from feeling stable to feeling agitated or even worse. A news item leaves you saddened for the state of the world. An email from your boss makes you feel uncertain about the future of your job, and so on.
Well, what follows is a practice that will give you a tool to use just in those moments when you notice yourself shooting into reactivity. A practice that'll give you the space within which to choose a more effective response. And the moment you start to catch yourself in the act of going into reactivity, that's where your mindfulness practice is working. It's giving you that boost of awareness that can pay dividends in your everyday life. And here's how.
Right at that moment, bring the STOP practice in and bring it in with a view toward bringing self-compassion in. So in this case, S is for stopping what you're doing right then and there. T is for taking a conscious breath in the moment that you've paused. The O is for observing that this is in fact, a moment of distress, discomfort, dis-ease. And then meeting that moment with self-kindness right then and there.
Opening up to self-kindness. And then finally, P is for proceeding with compassionate action towards yourself, that may if you're lucky, extend to others in conscious and maybe even unconscious ways. So let's try the practice right now. Think of a moment when you found yourself recently reacting to something you found the unpleasant. Now just stop.
Take a conscious breath. Observe that this is a moment of distress and open yourself to an offer of kindness. And then proceed with an action chosen for its potential to alleviate your own suffering and perhaps to alleviate the suffering of others along the way. Thank you for your practice. I look forward to meeting you here again.
And until then, journey compassionately.
STOP for Self-Compassion
Here’s a short practice you can weave into your day to step into that space between stimulus and response.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Welcome. In this micro-practice, I'm going to share how a moment of embodied mindfulness, the STOP for self-compassion, can give you a quick dose of kind support to counter the sudden jolts of disruption and discomfort that can come out of the blue on any given day, leaving any one of us feeling just a bit off center. We've all experienced moments when some thought or new information, some observation that's occurred to us has taken us from feeling stable to feeling agitated or even worse. A news item leaves you saddened for the state of the world. An email from your boss makes you feel uncertain about the future of your job, and so on.
Well, what follows is a practice that will give you a tool to use just in those moments when you notice yourself shooting into reactivity. A practice that'll give you the space within which to choose a more effective response. And the moment you start to catch yourself in the act of going into reactivity, that's where your mindfulness practice is working. It's giving you that boost of awareness that can pay dividends in your everyday life. And here's how.
Right at that moment, bring the STOP practice in and bring it in with a view toward bringing self-compassion in. So in this case, S is for stopping what you're doing right then and there. T is for taking a conscious breath in the moment that you've paused. The O is for observing that this is in fact, a moment of distress, discomfort, dis-ease. And then meeting that moment with self-kindness right then and there.
Opening up to self-kindness. And then finally, P is for proceeding with compassionate action towards yourself, that may if you're lucky, extend to others in conscious and maybe even unconscious ways. So let's try the practice right now. Think of a moment when you found yourself recently reacting to something you found the unpleasant. Now just stop.
Take a conscious breath. Observe that this is a moment of distress and open yourself to an offer of kindness. And then proceed with an action chosen for its potential to alleviate your own suffering and perhaps to alleviate the suffering of others along the way. Thank you for your practice. I look forward to meeting you here again.
And until then, journey compassionately.
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- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
This is the app I turn to when I want to feel calm and loved.
- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
This is the app I turn to when I want to feel calm and loved.
- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
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