Mindfulness is the ability to quiet your mind and to focus your attention on the present. It can be used to cope with negative feelings and thoughts.
Mindfulness is a strategy used to experience and observe exactly what is happening in the moment. The idea is to focus the mind and awareness on the current moment’s activity. Achieving such a focus requires constant control of attention. It is helpful because many times our minds are preoccupied with worries, so much so that we become tense and anxious. Mindfulness allows you to take a break from those worries (learn more from the Healing of the Canoe Project).
Stop, Breathe, Notice, Reflect, Respond (SBNRR) is a practice that develops self-management and helps you deal with situations, which you may feel triggered. SBNRR is about pausing and considering alternative ways to act. It is not about avoiding, denying, or suppressing your emotions. It is about acknowledging that emotions are present and choosing a wise response.
When you feel emotionally triggered or overwhelmed, follow these steps:
Stop
This is the most important step. When you notice yourself becoming triggered, just stop. Decide to not react for just one moment.
Breathe
Take a deep breath. Focus on the breath and calm your mind and body.
Notice
Notice what is happening. What are you feeling in your body? What emotions are you experiencing? What thoughts are happening? Are these experiences static or are they changing?
Reflect
Consider why the trigger may be occurring for you. Where is the emotion coming from? Is there a history behind it? Is there a self-perceived inadequacy involved? Without judging it to be right or wrong, bring this perspective into the situation.
Respond
Bring to mind ways in which you might respond to this situation that would have a positive outcome. You do not actually have to do it – just imagine the kindest, most positive response. What would that look like?
Resources
Mindfulness Apps
- Calm
- Headspace
- Gratitude Journal
- Stop Breathe & Think
- Udemy
- The Tapping Solution
- Mindful Apps
- Happify
- My Calm Beat
- Gratitude 365
- Insight Timer
- Mindshift
- Unstuck
- Smiling Mind
