Stop. Notice. Focus.

Stop. Notice. Focus. is an extremely simple mindfulness technique that takes just five seconds to practice, and can be literally done hundreds of times throughout your day. All you need to do to successfully practice this technique is:

• Stop: whatever you are doing. This works to intervene in your current pattern of thought and helps you to realise that you were stuck in your head.
• Notice: notice what you were thinking about, then notice (become mindful of) a single aspect of your internal or external surroundings (the breath is a great one, but you may also like to try a sound, smell, image, object, taste, movement or sensation)
• Focus: bring your awareness back to your activity or task.

This wonderful technique trains you to realize that you have become caught up in your thoughts, release any build-up of stress, and bring yourself back to the present moment.

The key to this technique is to as mindful as possible of the totality of the experience; notice sensory inputs (smells, sounds, tastes, touch and sight) and your thoughts and emotions. Aim to do this without judgement or reaction … just observe. Practice being totally ‘there’.

Any activity can be used to practice this technique, for example:

·       having a shower ·       eating food ·       brushing your teeth ·       climbing stairs ·       after a disagreement ·       typing on a keyboard

·       after a meeting ·       walking down a corridor ·       opening a door ·       making a coffee ·       starting your car ·       exercising at the gym

As with all the techniques in the WMA Training workshops, the key to success is practice. Why not make Stop. Notice. Focus. a regular part of your everyday life. You might be surprised at how efficient AND relaxed you become.