Mindfulness Matters

Mindfulness Matters


Metaphor Monday :: Stop, Drop, & Roll

posted by Dr. Arnie Kozak

We all learned “Stop, Drop, and Roll” in fire safety.

This mnemonic helps to avert panic and the proliferation of the fire. In fact, when done correctly you can put the fire out limiting its destructive impact. 
In the Buddha’s Fire Sermon, he warned, “Monks, everything is burning.  And what is burning? Monks, the eye is burning, visual consciousness is burning, visible forms are burning…Burning with what? Burning with the fire of desire, the fire of aversion, the fire of delusion.”
Our minds could use the same safety approach. We often “burn” ourselves with anguish, anxiety, and stress. We catch on fire, getting engrossed in a story of how someone has wronged us, or how things are not going as we would like. 

The mindfulness version of “Stop, Drop, and Roll” is accomplished through attention. Here it is:

Thumbnail image for BS15014.JPG

Stop the story.
Drop into the body.
Roll with the moment.
Just like that. This metaphoric axiom can help us to avert panic in a pressing situation. Stop, Drop, and Roll can help us to keep the problem from proliferating. 
No story; no proliferation. We can’t be anguished without a story. Of course we need to recognize that we’re engaged with an anguish-producing story; we have to know we are on fire. 
Mindfulness practice will help us to see that we’re on fire. Once we’ve seen that we’re in the story there is a moment where we can stop. With enough discipline we could just stop the story cold. However, it is often helpful to refocus attention on something concrete that is happening now. 
The story will give rise to emotions and emotions will give rise to sensations in the body. That is our concrete now. Drop into the body and notice what is going on. Explore these sensations with interest, curiosity, and perhaps even fascination.
What then? Whatever comes next. We can Roll with the present as it cascades into the future, one moment at a time. 
If we can handle a problem this way, we deal with whatever is most pressing right now. This isn’t a story but a practical approach to the moment. “What does this moment require?” “What’s the best way for me to take care of myself?” Now we’re rolling!


  • Barb

    Arnie,
    Nice mnemonic – I’ll use this often. Thanks!

  • Diane

    Excellent idea. This is a great tool to put in practice. My mom told me she uses a similar idea that when she is thinking negatively or stressed about a situation, she tells herself a “different story”. I like how this is short and to the point.

  • Pingback: Mindfulness Revolution at Home - Mindfulness Matters

Previous Posts

A Chilling View Inside the Quiet Room: Electric Shocks Preferred to Sitting Still
A study recently published in Science provides a window into the restless soul of Americans and a compelling case of why we need mindfulness. University of Virginia psychologist Timothy Wilson and colleagues conducted a series of experiments where subjects spent time alone in an unadorned room. We

posted 8:53:12am Aug. 29, 2014 | read full post »

Drive by Shooting: Mindfulness on NPR
It's not surprising when a feature on mindfulness appears in a major media outlet. Mindfulness is popular. This time it is a sub-four minute interview on NPR. Tamara Keith spoke with Sharon Salzberg, one of the co-

posted 6:25:54pm Jul. 22, 2014 | read full post »

No More Fooling Around: Changing the World Through Mindfulness
Today I will start a series of posts about how we can change the world through mindfulness and the wisdom of the Buddha's teachings. This transformation starts with individuals and progresses through groups, corporations, and then societies. Ultimately, a global movement is possible and will be acco

posted 10:47:16am Jul. 16, 2014 | read full post »

Mindfulness for Introverts
Mindfulness is a natural fit for introverts. The act of meditation itself is an introverted activity and at the same time equips introverts to navigate their interior without getting stuck in rumination. I recently wrote an essay for the Kripalu Thrive blog entitled Mindfulness for Introverts.

posted 3:26:51pm Jul. 08, 2014 | read full post »

The transformative power of mindfulness . . .
As I mentioned last week, there is a special learning opportunity upcoming with Jack Kornfield. I hope you got a chance to look at his videos. Registration is now open to take advantage of studying mindfulness with one of the most beloved American teachers. When it comes to creating real, lasting

posted 11:28:48am Jun. 17, 2014 | read full post »




Report as Inappropriate

You are reporting this content because it violates the Terms of Service.

All reported content is logged for investigation.