Regulate Your Busy Mind

Thoughts show up whether we choose to think them or not. This is the natural function of the mind. But that doesn't mean you love to experience it while trying to sit quiet to meditate. This practice of labeling helps you notice when thinking is happening, and redirect your attention where you want it.

Transcript

I wish my mind would just shut up. Do you feel like that's your issue? When you sit down and meditate, You get sit down and start focusing on whatever you're focused on. And then after a couple of seconds. Blah, Blah, Blah, Blah, Blah. We gotta, Don't forget, You gotta pick up the dry cleaning. And, Oh, What am I, What was I, What was I thinking about having for lunch tomorrow? Or, Oh, Remember that thing that she said to me the other day? That was so rude. All this stuff. Jumps in and has a lot to say. Well, If that's your issue and you feel like you can't meditate or you're not good at meditating because your mind does this. Then I have a drink for you. It's not a new trick. It's not a fancy trick. But it worked. It's called labeling. So we'll practice a labeling meditation to help you. To deal with your busy overthinking. I'm going to put that in quotes because there's no such thing as overthinking. Overthinking mind. Than the brain. Emits thoughts. The same way the sun emits light. The brain is made to think. The sun is made to shine. When these things happen, This is nature occurring as it's supposed to. So let's experiment with this. Let's begin. Find yourself a comfortable position. You might sit down. You could lay on your back. You could stand up. You could also lay on your side. If you're not going to sleepy time, That's fine to lay down. Let's start by collecting the tension with the breath. So deepen your next inhale, Fill up more. Maybe sigh or let the breath out the mouth. Do that a couple more times. A big inhale through the nose, Fill up a bunch. Let it out, Let go. One more time like that, In through the nose. And exhale, Let it out. Continue to breathe in and out through your nose. And if you'd like to close the eyes. You might do that if that helps you to turn your attention inward. You could also shift your gaze down or just kind of unfocus the gaze. See if you can bring your time. And curious attention onto the feeling of the breath coming in. The feeling of the breath going on. Maybe feeling breath in the nostrils, The throat, The chest or the belly. Zeroing in this soft attention. On the breath as it moves just on its own. If you're a human with a brain, Maybe by now. Thoughts have come to carry away from feeling the breath. If that's true. Here's what you can try. When you notice. Your thinking is happening. Label really quietly in the back of the mind. Repeating the word, Thinking. Thinking. Thank you. Thank you. And then let go of the label. Notice that that's where your mind went. And then awakening comes when you truly choose. To re-shift your attention. Back onto where do you feel the breath? Following the breath in, Following the breath out. Rest in. Witnessing the breath. Thinking happens, It's natural. When it does, Label it a few moments really soft label really soft gentle label thinking thinking thinking and then let the labeling go. Appreciate the awakening and return. Curious about where the breath is moving. Following the breath or labeling, Thinking. However nature is showing up. In your experience. Honoring what you're experiencing. But then getting to choose. Choose to set your attention on the breath. It doesn't matter how many times. The mind emits thoughts. That's not your doing. And if you're not doing it, Then why would you judge yourself for doing it? No need to beat yourself up or be upset about it. The mind is emitting thoughts. Everything is working as it's supposed to. But then if you'd like to choose. . . Come back to the breath. A lot of times these thoughts. Are not helpful. Or negative or hurtful. Or saying bad things. You don't have to listen to every thought that pops in. You can instead notice thinking that is happening. Thinking, Thinking, Thinking. And let go of it. You don't have to hold on to whatever the thoughts say. Let it go and come back to breath. And for the last few moments here, If the mine wants to run wild, Let it run wild. Just let go trying to do anything. To bring this practice to a close, There's a quote from Indian sage Nezagarh Dutta. If you believe your thoughts, You'll be very disappointed. Remain the seer. You might deepen your next inhale, Maybe sigh or let the breath out the mouth. If the eyes are closed, You might blink them back open, Maybe do a big stretch. Oh. So hopefully this labeling practice is helpful for you. To remember that thoughts happen, You don't have to judge yourself for them. No matter how many times. You have to bring awareness back And come back again. Maybe do this tomorrow or do some other meditation tomorrow. The more you practice, The easier it gets. All right. Thank you. I've talked to you.