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S.T.O.P Meditation for Fighting Anxiety

If anxiety is holding you back from living your life to the fullest, our STOP meditation can help. This technique is backed by science and has been shown to alleviate stress and anxiety. Our expert instructors lead you through the process, ensuring you take the time to breathe and reset. Experience the benefits of this powerful, life-changing technique today.

Stop sign - STOP method to reduce anxiety. Image by Will Porada

One-Minute Breathing Space Haven’t there been times when you just needed some “breathing space”?

This practice provides a way to step out of automatic pilot mode and into the present moment. What we are doing is creating a space to reconnect with your natural resilience and wisdom. You are simply tuning in to what is happening right now, without expectation of any particular result. If you remember nothing else, just remember the word “STOP”.

S – Stop and take Stock Checking in to Head/Heart/Body Bring yourself into the present moment by deliberately asking: What is my experience right now? Thoughts… (what are you saying to yourself, what images are coming to mind.) Feelings… (enjoying, neutral, upset, excited, sad, mad, etc.) Sensations… (physical sensations, tightness, holding, lightness, etc.) Acknowledge and register your experience, even if it is uncomfortable.


T – “Take” a Breath Directing awareness to Breathing Gently direct full attention to breathing, to each inbreath and to each outbreath as they follow, one after the other. Your breath can function as an anchor to bring you into the present and help you tune into a state of awareness and stillness.


O – Open and Observe Expanding awareness outward Expand the field of your awareness around and beyond your breathing, so that it includes a sense of the body as a whole, your posture, and facial expression, then further outward to what is happening around you: sights, sounds, smells, etc. As best you can, bring this expanded awareness to the next moments…


P – Proceed / new Possibilities Continuing without expectation Let your attention now move into the world around you, sensing how things are right now. Rather than react habitually/mechanically, be curious/open, responding naturally and with kindness. You may be surprised by what happens next after having created this pause…

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