Labeling Thoughts: A Five Minute Mindfulness Practice

In this gentle 5-minute mindfulness practice, you'll learn to notice and label thoughts without trying to stop, change, or clear them away. Using simple labels like “planning,” “remembering,” or “worrying,” you'll practice creating a little more space between you and the activity of your mind. This practice is especially supportive when your mind feels busy, distracted, or caught in overthinking. There is no need to quiet your mind or meditate perfectly—simply notice what's present and gently return when your attention wanders.
This trauma-informed, permission-based practice can be used anytime you'd like to reconnect with the present moment and relate to your thoughts with a little more curiosity and less judgment.

Transcript

This is Brooke Stevenson, And I am so glad you are here. Many people believe meditation means clearing the mind completely or somehow learning to stop thinking. But minds think. So today, Rather than trying to quiet or control your thoughts, We're going to practice simply noticing what's already here. Find a position that feels comfortable and supportive for you today. You may close your eyes. Soften your gaze or keep your eyes open. Whatever feels most comfortable for you. Take a slow, Comfortable breath in. And let it go. And now simply begin to notice your mind. There's nothing you need to look for. Just allow thoughts to come and go as they naturally do. When you notice a thought, See if you can give it a gentle, Simple label. Maybe your mind is thinking about something you need to do later today. You might notice planning. Maybe something from earlier today or even from much longer ago comes to mind. Remembering Maybe your mind moves towards something that could happen in the future. Worrying or perhaps you notice judging. Problem solving. Rehearsing. Imagining. You don't need to find the perfect label. And you don't need to label every single thought. The label simply helps you notice. I'm thinking. And if you realize you've been completely caught up in a thought, That's okay. That's what minds do. See if you can simply notice. Thinking. And then gently return to observing. For the next few moments, I'll become a little quieter. Simply notice what comes. And when it's helpful, Give the thought a simple label. Notice. Label. And then allow the next moment to come. And if your mind wanders, Notice that too. There's nothing you need to correct. And as we begin to close, Take another slow, Comfortable breath. Maybe notice how it felt to observe your thoughts rather than trying to stop or control them. You don't have to have a quiet mind to practice mindfulness. The practice is simply noticing when you're here and noticing when you've drifted. And gently beginning again. Thank you for practicing with me today. I'm Brooke Stevenson. Until next time, Take gentle care of yourself.