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PRACTISING MINDFULNESS USING THE STOP TECHNIQUE

individual assignment
As part of this assignment, you will practice mindfulness for a week
(seven days) using the STOP technique. Do the technique or exercise at
least once a day for seven consecutive days when you experience a
stressful or problematic situation at your job. If you are not
employed, do the exercise in a difficult or demanding situation when
performing your usual obligations. Write down your experiences with the
help of the provided table, which is a component part of the material
required for this assignment. Finally, prepare a brief reflection on what
was happening in your life during the week in relation to practising
mindfulness.

Do not forget! Start practising the mindfulness exercise and
writing down your experiences as soon as possible at the start of
the third week so that you will have enough time for doing the
exercise (seven consecutive days) and also for preparing the
written assignment.

The STOP technique is an efficient tool, which does not take a lot of time.
It helps reduce stress, be more present-oriented and focused on one's
actions and the most important points of the given moment.

Instructions for implementing the STOP technique (Goldstein, 2009,
2010):
S Stop: Stop what you are doing, put
things down for a minute.

T Take a breath: Breathe normally and
naturally and follow your breath coming in
and out of your nose. You can even say to
yourself in as youre breathing in and
out as youre breathing out if that helps
with concentration.

O Observe: Observe your thoughts,
feelings, and emotions. You can reflect
about what is on your mind and also
notice that thoughts are not facts and
they are not permanent. For example if
the thought arises that you are
inadequate, just notice the thought, let it
be, and continue on. Notice any emotions
that are there and just name them. Just
naming your emotions can have a calming
effect. Then notice your body. Are you
standing or sitting? How is your posture?
Any aches and pains?
P Proceed: Now with this awareness,
with this breaking out of autopilot and
grounding to this moment, you can ask
yourself: What is most important right
now? What am I intending to be doing
right now in this next moment? What am I
wanting to do in this next moment? And
as the answer arises, then continue with
that.
Once a day, after doing the STOP exercise, write down your experiences in
the table, which is part of the material for the assignment. The table
includes an example to help you with filling in the table. It is important to
write down what needs to be filled in as soon as possible after the
exercise has been completed but absolutely in the same day.
The written assignment, which you will submit, should include two parts:
The filled in table regarding the daily actions
when implementing the STOP technique
(Self)reflection on your use of the STOP
mindfulness technique: how were you
affected by this exercise, eventual changes
that were caused by practising mindfulness,
eventual problems and dilemmas, etc.
Length of the written assignment: There is no specific length determined
for the table with the notes on the implementation of the exercise, while
the reflection should be approximately 500 words in length.

The assignment is mandatory but will not be graded, as it is an
experiential exercise. Even though you will not receive a grade for the
assignment, you are expected to prepare it accurately and completely.

You will submit this assignment in the fourth week. The deadline
for the submission of the assignment is 7 July 2014.


OBAVLJANJE sabranost pomou zaustavne TEHNIKA - individualni zadatak
Kao dio ovog zadatka, te e vjebati sabranosti za tjedan (sedam dana) pomou
STOP tehniku.

Da li tehnike ili vjebe barem jednom dnevno za sedam uzastopnih dana kada doive
stresna ili problematine situacije u svom poslu. Ako nisu zaposleni, rade vjebe u
tekoj ili zahtjevne situacije kada obavljaju svoje uobiajene obaveze.

Zapiite svoja iskustva uz pomo priloenog stola, koji je sastavni dio potrebnog
materijala za ovaj zadatak.

Na kraju, pripremite kratak osvrt na ono to se dogaa u vaem ivotu u toku
sedmice u odnosu na vjebanje sabranosti.

Ne zaboravite! Poetak bavljenja u sabranosti vjebe i zapisivali svoja iskustva u
najkraem moguem roku na poetku tree sedmice, tako da ete imati dovoljno
vremena za obavljanje vjebe (sedam uzastopnih dana) i za izradu pismenog
zadatka.

Tehnika STOP je efikasno sredstvo, koje ne uzima puno vremena. To pomae da se
smanji stres, bude vie prisutna-orijentirana i usmjerena na neije postupke i
najvanije toke datom trenutku.

Upute za provedbu STOP tehniku (Goldstein, 2009, 2010):

S - Stop: Stop to radite, staviti stvari dolje na trenutak.

T - Udahni: Diite normalno i prirodno i pratite dah dolazi i iz nosa. Moete ak rei
sebi "u" kao to si disao i "out" kako ti izdiete ako to pomae sa koncentracijom.

O - Obratite panju: Potujte svoje misli, osjeaje i emocije. Moete odraavaju o
onome to je na umu i primijetiti da misli nisu injenice i nisu trajne. Na primjer, ako je
misao javlja da su neadekvatni, samo primijetiti misao, neka bude, i nastaviti.
Obratite panju na bilo emocija koje su tamo i samo ih imenovati. Samo imenovanja
svoje emocije moe imati smirujui uinak. Zatim primijetiti vae tijelo. Da li stoji ili
sjedi? Kako je va poloaj? Bilo bolovi?
P - Nastavite: Sada, sa ovom svijesti, s ovim razbijanje od autopilot i uzemljenje u
ovom trenutku, moete zapitajte se: to je sada najvanije? Ono to ja u namjeri da
se radi upravo sada u ovom trenutku pored? Ono to ja elim uiniti u ovom trenutku
pored? I kao to se javlja odgovor, a zatim nastaviti s tim.

Jednom dnevno, nakon to je radio STOP vjebe, zapiite vaa iskustva u tabeli, to
je dio materijala za zadatak. Tabela ukljuuje jedan primjer da vam pomoi s
popunjavanjem u tabeli. Vano je da se napie ta treba popuniti u to je prije
mogue nakon vjebe je zavren, ali apsolutno u istom danu.

Pismenog zadatka, koje e dostaviti, treba da sadri dva dijela:

U popunjena u tabeli se odnose na dnevne aktivnosti prilikom implementacije STOP
tehniku

(Samo) refleksije na koritenje STOP sabranosti tehnike: kako ste pogoeni ove
vjebe, eventualne promjene koje su uzrokovane bavljenja sabranost, eventualne
probleme i dileme, itd


Duina pismenog zadatka: Nema odreeno odreena za stol s napomenama o
realizaciji vjebe, dok su odraz bi trebao biti oko 500 rijei u duinu.

Zadatak je obavezno, ali nee biti ocjenjuju, jer je to iskustveni vjeba. Iako neete
dobiti ocjenu za zadatak, od vas se oekuje da ga precizno i potpuno pripremiti.

Vi ete dostaviti ovaj zadatak u etvrtom sedmice. Rok za podnoenje zadatka je 7
Jul 2014.

Poniti ureivanj