Greetings...
This is for anyone who logs onto this forum, and perhaps is looking for, or needs a practice that can help with interrupting intrusive thoughts, difficult emotions, or feelings of stress. It is also really helpful in bringing our attention to how we are feeling in this present moment.
This is part of a mindfulness practice I have learned from an organised course. It's call POP and Breathe.
POP stands for...
Pause - stop what you are doing right now whether at work, home, outside, or safely parked in the car.
Open your senses - notice what is in your field of vision - the shapes, colours, textures - and just notice what you are seeing - if an intrusive thought arises, notice that too, and then bring your focus back to what you are seeing
Move your attention to your ears and notice the sounds in your environment. No need to attach a thought to their origin, just witness the sound and the texture of the sound
Move your attention into the body and notice how you are feeling - is there tension somewhere in particular, notice feelings rather than thoughts about the body
Now take 3 slow breaths and then ask yourself 'What do I need right now?'
It might be something as simple as a glass of water, or a walk to stretch your limbs, or maybe you need to call a friend, or get some rest.
This whole process need only take 4-5 minutes, or however long it feels good for you.
Incorporating this practise into your day, several times a day, - after a short time, will really prove beneficial to your mental health, and help to keep the stress levels in check. Perhaps an alarm on your phone that chimes or vibrates will help you form the 'habit' and remind you to press pause.
Making time for yourself to check-in - is an act of self-love and compassion. We all need more of that...
With love, K
