The STOP Practice Quiz

Stop. Recognize that strong emotions are present, or that you need to create a moment of space. Just stop.

Take a breath. Just one breath will shift attention to your body to calm you. This is known as the sacred pause, and you can focus on as many breaths as you need to get centered.

Observe your direct experience in this moment. Investigate what you’re experiencing with your body (do you notice physiological sensations like your heart beating rapidly?), your emotions (can you name what you are feeling?), and your thoughts (what are you believing about whatever is going on? Could biases or filters be generating stories?). This line of questioning is called self-inquiry and helps you tap into personal insights and truth.

Proceed with kindness. If this is a challenging moment, what would a wise action be? Would calling a friend, taking a walk, or a self-nurturing gesture like placing a hand on your heart help soothe you? If you’re with another person, can you access compassion for yourself and him or her by asking, What would be of service here?