SOS ~ Mindfulness Tool

Soft Open Still started first as a Mindfulness Tool. Developed as a quick and effective way to regulate when anxiety, stress, or overwhelm took hold. SOS ~ Soft Open Still was born — three letters, three words, three simple steps.

Soft – Soften the body and breath
When anxious, stressed or overwhelmed, the body can tense up and the breath may be shallow or held. Relaxing the muscles of the body, and slowing down the breath, helps create immediate relief.

Open – Open the heart
Stressors can often cause the heart to shut down, disconnecting us from the body and allowing the mind to take over. By consciously opening the heart, even for a moment, reconnection to the body can occur.

Still – Still the mind & body
Moments of stillness help anchor inner shifts, allowing things to settle more. This supports presence and regulation in the body, similar to meditation.

Below are the 3 steps to the SOS tool so you can try it and start integrating it into your own self-care practices. The more you use it, the more naturally your system will start to respond on it’s own when you think, SOS ~ Soft Open Still.

The 3 Steps of SOS

S ~ Soft ~ Soften the
Breath & Body

When you think to yourself, SOS,

you create a pause from the stressor, such as anxiety or overwhelm.

Instead of reacting, take this first step of softening.

~ Notice your breath.

Is it shallow or quick?

Are you holding it?

~ Check in with your body.

Are your shoulders tight?

Is your jaw clenched?

Heart racing?

~ Next, relax any tense muscles and slow down the breath with

long deep breathing.

~ Stay in this soft space for at least 30 seconds, or longer if needed.

Once you feel more at ease,

move on to Open.

O ~ Open ~ Open the Heart

Check in with your heart.

Has it shut down? A closed heart can leave the chest feeling restricted and heavy, pulling us out of the body and into the mind. This leads to overthinking, disconnection, and running on autopilot.

Opening the heart helps to reconnect you to your body.

~ Place a hand on the center of your chest, over your heart space.

~ Imagine your heart as a flower, maybe a lotus or rose.

~ Take three long slow deep breaths into your hand.

~ With your eyes closed, say to yourself 3 times, "It is safe to open."

If a flower doesn’t resonate with you, another visualization is a small ball of light slowly growing brighter.

Your heart may not open fully at first, and that’s okay. The more you practice, the safer it will feel to

open a little more each time.

When you feel more centred and connected to your body,

move on to Still.

S ~ Still ~ Still the
Mind & Body

Being still is the simplest step,

but in a world of constant movement, it can feel challenging.

Stillness allows everything to settle, helping bring you back to your body and re-regulates your nervous system.

~ Still your body by standing

or sitting quietly.

~ Clear your mind, maybe picture a cloudless sky or an empty blackboard.

~ Observe any emotions or sensations without attaching

them to a story.

~ If your mind is busy, give it the job to focus on your breath.

~ Stay here as long as you may need; set a timer if that helps.

SOS is a circular process, naturally repeating through the steps: Soft, Open, Still.

If the stress, anxiety or overwhelm doesn’t fully disappear, that’s okay. Some things take time to process after they happen, and additional tools may be needed. The hope is that after using SOS, you will feel calmer and more present in your body. Even if it’s a small shift, that’s something to be proud of.

Keep SOS ~ Soft Open Still in your back pocket. The more you practice it, the more naturally your system will respond when you silently say SOS.