In our fast-paced lives, transition spaces often go unnoticed. These are the moments when we move from one environment to another, such as leaving your car to enter your home or stepping from your office into a conference room. These spaces are where we may be most vulnerable—not just in terms of personal security but also emotionally and mentally. That’s why I encourage the practice of the STOP meditation in a safe space before entering a transition space. This simple, yet powerful, technique can help you reset, refocus, and prepare for whatever awaits you in the next environment.
What is STOP Meditation?
STOP is an acronym that stands for:
- Stop what you’re doing.
- Take a deep breath.
- Observe your thoughts, feelings, and surroundings.
- Proceed with intention.
This practice is a quick and effective way to ground yourself, become more aware of your surroundings, and prepare mentally and emotionally for the next phase of your day. It’s particularly useful when you find yourself in a safe space before entering a transition space.
Five examples of using STOP prior to a transition
The Car-to-Home Transition: Preparing for What Awaits
Let’s start with an example most of us can relate to: transitioning from your car to your home after a long day. The car can be a safe space—a private, quiet moment after a busy day. Before you step out into the driveway or parking lot, which is a transition space, take a moment to practice STOP meditation.
For some, home is a place filled with love and family. A quick STOP meditation in the car can help you release the stress of the day and be fully present for those who deserve your best self. For others, home may represent loneliness, a place where no one is there to greet you. In this case, STOP meditation can help you set positive intentions and prepare emotionally for the quiet that awaits. If your home is a tense or volatile environment, a brief STOP can help you approach the situation with calmness and confidence, setting the tone for the interaction that follows.
Office-to-Conference Room: Centering Before the Big Presentation
Another scenario where STOP meditation is invaluable is before a big presentation. Transitioning from the office to the conference room can be nerve-wracking. As you leave your desk, use STOP meditation to center yourself. Stop in the hallway or a quiet corner, take a deep breath, and observe any anxiety or stress that might be bubbling up. Acknowledge these feelings, then proceed to the conference room with a sense of calm and readiness, prepared to deliver your best performance.
Bathroom Stall at a Party: Regaining Composure in Overwhelming Situations
For those who find large gatherings overwhelming, a bathroom stall can serve as a temporary safe space. If you need to step away from the crowd at a party, use STOP meditation to collect yourself. Stop in the privacy of the stall, take a deep breath, and observe your feelings of overwhelm or discomfort. Allow yourself a moment to reset before re-entering the social space with renewed composure and confidence.
Public Transportation to a Job Interview
After a commute on public transportation, which can be stressful and crowded, find a quiet spot—perhaps a bench outside the building or a secluded corner. Use STOP meditation to shift from the hustle and bustle of the commute to a calm, focused state before stepping into the interview.
Workplace Break Room to a Difficult Conversation
Before a challenging conversation with a colleague or manager, use STOP meditation in the break room. This brief pause can help you gather your thoughts, regulate your emotions, and approach the conversation with clarity and intention.
Conclusion
Transition spaces are often overlooked, yet they are critical moments where our alertness and emotional state can greatly influence what happens next. By incorporating STOP meditation into these spaces, you can enhance your personal security, boost your mental and emotional well-being, and prepare yourself to meet whatever challenges or opportunities lie ahead with intention and presence. Whether you’re transitioning from the car to home, the office to a conference room, or any other environment, STOP meditation offers a simple and effective way to stay grounded and ready for whatever comes next.