Guided Mindful Meditation Labeling Technique

This is a short guided mindful practice where we use the technique of labeling. Simply notice thoughts and label them as thoughts then let them go. By being the observer we practice not getting carried away by the story of our thoughts. Simply observe and let them go. The intermittent chime throughout the meditation helps you remember to refocus as you work on building your ability to stay in meditation for longer periods of time. This is great for beginner levels.

Transcript

Hello,

And welcome to today's meditation.

You're going to be practicing a mindful meditation.

Simply notice thoughts as they come into your mind.

Remember to be the observer of your thoughts.

Observe them as you would a fish aquarium.

Practice letting any thought enter,

Then letting it go.

When you notice you've been carried away by a thought,

And you will,

It is okay.

Gently bring yourself back to the moment.

Label it as a thought.

And breathe in and out and be present again.

Allow the thoughts to be.

You are the observer,

Not the participant.

So don't worry if your thoughts are nonstop,

Because they may be.

Simply notice and let it go.

With practice,

The space between you and your thoughts will expand,

And you'll be able to hold the space for longer periods of time.

Don't worry if you suddenly have no thoughts and your mind just goes blank.

Simply notice this too.

Be the observer,

Allowing it all to be.

You are not your thoughts.

So let's begin.

Go ahead and get comfortable.

Close your eyes.

I'll set the timer for today's practice.

And intermittently,

I'll chime the chimes to gently remind you to be the observer in the moment.

Now let's take a deep,

Slow breath in through the nose and out the mouth.

Let's do this three times.

And now just observe and label your thoughts.

And now just observe and label your thoughts.

And now just observe and label your thoughts.

And now just observe and label your thoughts.

And now just observe and label your thoughts.

And now just observe and label your thoughts.

And now just observe and label your thoughts.

And now just observe and label your thoughts.

And now just observe and label your thoughts.

And now just observe and label your thoughts.

And now just observe and label your thoughts.

And now just observe and label your thoughts.

And now just observe and label your thoughts.

Okay.

Take a deep breath in and out and smile.

And now go out and have a wonderful day.

Reviews

Thank you so very much Diana. Learned a lot.

Sooooooo calming 🤩

A straightforward approach to minding your thoughts. This really helped me find moments of peace.