Wellness Wednesday: S.T.O.P and Meditate

Over the past few weeks, it sometimes feels more difficult than ever to stop and make time for self-care.  

Many of us are trying to simultaneously juggle work and parenting, while others are still working tirelessly on the frontlines, helping to ensure that our national lifeline remains strong. All the while, we’re shouldering worry about loved ones and dealing with uncertainty and stress around just how long this way of life will continue to go on.   

That’s why this week’s wellness champion is here to guide you through a short mindfulness meditation that you can easily incorporate into your day.  

Christina Warrysh is a certified counsellor and wellness specialist and Representative – Human Resources at CBS.  

In the video below, Christina will help you step into a space of self-care and connect you with the present and your feelings through a practical, five-minute meditation called the S.T.O.P practice for stress.    

Don’t forget – an important part of wellness is connectivity and community.  

During this difficult time, we encourage you to go on Yammer and connect with your team mates and other staff across the organization, using the hashtag #WellnessWednesday.  

Share your own videos, photos or tips about what you’re doing to stay well while working from home – or bravely working on the frontlines – and help inspire and motivate others.  

You can also email communications@blood.ca with your ideas for future Wellness Wednesday videos.

The S.T.O.P Practice for Stress 

Mindfulness is a helpful tool for self-care that can connect you with the present moment.  

Creating space in the day to stop, come down from your worried mind and get back into the present moment can be extremely helpful in mitigating the negative effects of how we respond to stress. When we get back to the present, we’re more likely to gain perspective and see that we have the power to regulate our response to pressure.  

S.T.O.P is a short practice you can weave into your day to help you better navigate and relate to stress.  

S = Stop 

Stop what you’re doing and get into a comfortable position, either seated or lying down.  

T = Take  

Take a few deep breaths – maybe in through the nose initially and then out through the mouth. With each exhalation, allow your body to soften a bit more. As long as you’re here with the breath, allow your body to settle into its natural rhythm of breathing. Breathe in and sense the breath coming in. Breathe out and sense the breath going out. Allow your body to take the breath it needs in its natural rhythm of being alive.  

O = Observe  

Begin to observe your body, noticing if there’s any tension or tightness anywhere, including the face. If you do notice any of that, just allow it to soften, or mindfully adjust your body as it feels like it needs to. Be aware of how you’re feeling emotionally right now and notice how it feels physically in the body. Continue to observe yourself physically and emotionally in the moment, letting things be. Notice if your mind seems distracted or cluttered, or if it seems like it’s settling into being here. Either way, it’s okay – the “o” of observe is just to allow us to be aware of our experience in the moment; physically, emotionally and mentally. The moment we notice that our mind is off is a moment we’re present.  

P = Proceed 

The last step is to simply ask the question of: “What’s most important for me to pay attention to right now?” or “What do I need right now?” Allow your answer to simply percolate and arise. Proceed with that in this next moment and always remember to acknowledge yourself for taking this time.