Stressing Out? S.T.O.P. (Mindfulness Exercise)

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S.T.O.P. Mindfulness Exercise

Find a space where you won't be interrupted for a few minutes.

The S.T.O.P. exercice includes four simple mindful steps:

  1. Stand up and breathe
    For a moment, feel your connection to the earth.    
  2. Tune into your body
    Lower your gaze.
    Scan your body and notice physical sensations or emotions.
    Let go of any unpleasant sensations, emotions or feelings when you exhale.
    Notice any pleasant ones and let them fill you up when you inhale.    
  3. Observe
    Lift your eyes and notice your surroundings.
    Observe something in your environment that is pleasant and be grateful for it and its beauty.
  4. Possibility
    Ask yourself what is possible or what is new or what can be a forward step.
    Take (even a small) action towards this possibility.

What Was Your Mindfulness Experience?

Let us know in the comment box below, what did you experience during this exercise...

We can’t wait to read your experience and get inspired.

And until then...

Live fully, stay awesome…

Vered & Nisandeh Neta

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    • Vered Neta says:

      Thanks for yoru wonderful and honest comment Sandra.

      Curious to know how would you use it on a daily basis?

  • I love this stop. Amazing I use this steps for more than a year with my studens befor we start the classes yoga – meditation or taichi
    To tune in our instrument body in the place & time befor we start the practice and everytime its a beautiful and new experience.

    I love it and will use it forever thank you. Send you love & kindness

    • Vered Neta says:

      That’s a fantastic way of implementing it. Thanks Marie-Mien for this idea.

  • Wonderfully simple exercise to do! And easy to keep doing precisely because it is so simple. I felt a slight tension in my body, which I could let go of and then saw a beautiful plant.
    It inspired me to plant new flower seeds in my garden this coming weekend. Love this!

    • Vered Neta says:

      That’s such a fantastic idea Ben… planting new flowers..
      Curious to know what flowers would you plant?

  • Very easy, effective and enjoyable exercise.

    I noticed the minor physical discomforts and they became less. I saw the fine things with more clarity and attention. This makes me feel calm, grateful and decisive.

    • Vered Neta says:

      That’s greta to hear Manny. Thanks for your wonderful input on it

  • Lydia Verblackt says:

    Thank you so much.. this is such a great tool to practice. It felt really good.

    • Vered Neta says:

      Great to hear that Lydia.

      Would love to know how would you use it in a daily basis?

  • Every morning when I start the day I do five minutes of this and set an intention for the day.

    Today was to present myself well. So far I did good, but I can be more intentional about it.

    • Vered Neta says:

      That’s a fantastic way of making it into a daily habit Elske.

      Thanks for sharing this idea with us.

    • Vered Neta says:

      Thanks for your honest sharing about your experience Mia.

      Would love to know what steps you took as a result of it?

  • Wow! This is a great exercise , not only for myself, but also for my choir singers at the start of rehearsals.

    Since we are still confined to practicing and singing online, many participants struggle to remain focused. They lose concentration and experience more and more loss of effort to keep practicing online, because they miss being together making music.

    This might give them more motivation to keep going. Thanks Vered and Nisandeh!!

    • Vered Neta says:

      So happy to read this Rob.

      Great practical way to use this. Thank you for this wonderful congratulation

    • Vered Neta says:

      That’s great to hear Trudy. Thanks for your contribution

    • Vered Neta says:

      Great to hear Jerome.
      Would love to hear what action you took as a result of it

    • Vered Neta says:

      Happy to hear Guido. Would love to hear what steps came up for you?

  • Kristien Langenakens says:

    I started my workday with the STOP exercise because I was feeling overwhelmed by my to do list.

    During the exercise I noticed a nagging feeling in my stomach; a few seconds after that I noticed a ray of sunshine coming through my window shining on the desk chair. As if it was welcoming me to sit down in the sun… at the same moment I naturally made the choice of the one item I wanted to start with, the worry about ‘the rest’ of the list had melted away…

    I know now that after each task I can S.T.O.P. and naturally tap into what to do next… thank you for sending me that ray of sunshine!

  • Wow, I love this exercise. So easy, effective and useful everywhere. Just did it before working with a client and I feel calmer, stronger and more confident. Love that feeling and want more of it ?

  • I just did this exercise after a rainshower.
    When I lifted my eyes I saw a beautiful rainbow with a sharpness I never experienced before.
    This gave me extra internal pace while I was a little bit tensed before I did this exercise.
    Thank you Vered and Nisandeh for this simple but helpful exercise.

  • Silvia Zupanc says:

    relaxing, filling myself up with unreasonable joy

    • Vered Neta says:

      Thanks Silvia for your valuable input.

      Would love to hear what steps would you take?

  • Ellen Croese says:

    Thank you for this simple and effective exercise. At Possibility I got stuck. Great things to to do and wish for. Overwhelming. So I took a small task: unpacking one moving box. That is manageable and will feel good.

    • Vered Neta says:

      Thanks for your valuable input Ellen.

      Loved your solution of taking ONE small step. That’s the best way that I know of overcoming overwhelmed situation…

  • Dee Verheij says:

    Hey good-advice-on-Monday-morning-on-exactly-the-right-moment-people,
    I just took your advice. And worked my irritation down to zero and accepted what just happened within one minute.
    Thanks guys…
    Have a great day!


    • Vered Neta says:

      Great to hear Dee that this helped you exactly when you need it.
      Curious to know what action you took?

  • Love it 🙂 I find it particularly useful to do in between two tasks/meetings, etc. So I don’t rush straight from one thing to the other, but take a little mindful break.

    • Vered Neta says:

      Thanks Bas for your valuable addition of now to use these 4 simple steps.

      Would love to know what action you took?

  • Peter van Minnen says:

    Thanks, got focus on what to do, easy steps instead of frightening leaps, plus the reason why to do things anyway. Effective.

    • Vered Neta says:

      Thanks for this great input Peter.
      Great to hear that you found some effective steps to take.

      Would love to hear what steps would you take now?

  • Gerdy Heek says:

    Even getting out of bed and standing for a moment already changed my view on a certain topic. I found a way to maybe make a step in the right direction.

    • Vered Neta says:

      Thanks Gerdy for this great comment.
      Curious to know what would be the step that you would take in that direction?

      • Gerdy Heek says:

        did it again in my struggle with the kids this morning. Managed to find a reserve tank (tiny one but enough) with patience.

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