Follow Rhonda McGee’s guide through the STOP practice for focusing your mind. We encourage you to be kind to yourself, breathe consciously, and gently engage with the thoughts, emotions, and sensations that arise.
If we practice mindfulness and other awareness practices, even on a difficult day like Election Day, we will experience a fleeting sense of awareness and a greater sense of peace and awareness. , knowing that we are moving away from a greater ability to be with what is.
The STOP acronym encapsulates how practicing mindfulness can help you make the most of your opportunities to engage with the world, especially on Election Day. Like all mindfulness practices, it has many uses. First of all, it is a simple tool that helps us to be more vivid with ourselves, to be open to what is to come to us, here and now.
Stop and breathe consciously
S stands for stop
Stop what you’re doing and take a seat if possible. If you are standing, pause where you are standing. It’s really about supporting yourself to stand with your dignity or sit with your dignity and bring mindfulness into the present moment. Once you have calmed down, breathe in and out, paying attention to how your breath feels as it flows into and out of your body. Stop for a moment and feel nourished. This first step can be as short as a split second or as long as you like.
T stands for “breath consciously”
Now, as you breathe in very slowly and consciously, and then breathe out completely, really notice what it is like to pay attention to these breathing sensations. Continue to take several very conscious and intentional breaths. You can characterize the breath aspect of your present moment experience simply by taking one breath at a time.
O stands for observation
What happens to you at this moment? TES, short for Thoughts, Feelings, and Sensations, can serve as a reminder of what happens when we look closely as we observe our experiences.
What thoughts arise? Imagine that your thoughts are like clouds moving through the sky of your consciousness, and just notice them as they come to mind.
So what kind of emotions and feelings do you have? Is there something that doesn’t feel right? Openness to joy? Whatever happens is completely fine. There is no right or wrong way to feel. Mindfulness is about rolling out this welcome mat and allowing yourself to feel the here and now.
Next, notice your sensations. You may feel stiffness around your shoulders or a sinking sensation in your abdomen. Think about the sensations that come over you no matter what stands out. The intention is simply to create a spacious way to hold the senses. Yes, these feelings are here and now.
P stands for Proceed
Finally, when you are ready, realize that you have an opportunity to move forward in this moment, and choose how to move from this place of reflective awareness to engagement. Move forward with presence, with kindness, friendliness, and compassion for yourself as you approach your experience in this moment.
Notice the opportunity presented in this moment to move forward, to choose how to move from this place of reflective awareness to engagement.
Break out of this habit when you’re ready. Feel what it was like and how that moment of practice changed your experience. By becoming aware of those changes, you can begin to understand how practicing mindfulness can benefit you. Many teachers use the term “you” rather than “guru.” This means that you can fully own the wonderful opportunity of being alive. This means you will deepen your ability to respond to whatever comes your way with more steadfastness and stamina. , become more resilient and more intentional about how they want to be on election day.
