Hello,
My name is Erica Anderson.
This is a labelling meditation.
It's common practice during meditation to focus our attention on a particular object or sensation.
Most commonly we use the breath as that focal point.
It's also common during meditation that we become distracted from that focal point,
Perhaps by a thought,
A feeling,
An emotion,
Or a sensation.
If we become attached to the distractions or engage with them,
We can easily find ourselves no longer in control of our attention.
One way to help us detach or disengage from these distractions is to label them.
Labelling is simply the act of naming what you're observing.
We can begin with simple labels.
When we notice we've been distracted by a thought,
We can simply label the thought,
Thought.
This is usually enough to help us detach from the thought.
And by doing so,
We interrupt our attention to the thought.
This creates a subtle pause.
In this pause,
We give ourselves the opportunity to choose to redirect our attention back to the breath.
If it's an emotion that's distracted us,
We can label it emotion and return our attention to the breath.
If it's a sound that's distracted us,
We can label it sound and return to the breath.
In doing so,
We're now not only practicing our ability to control what we pay attention to,
We're also practicing creating space between our experiences and our responses.
During this practice,
Use simple labels to gently note and acknowledge whatever it is that's distracted you.
It may feel a little silly at first,
But stay with it.
As you become more comfortable with the practice,
You might become more specific with your labeling.
You might name an emotion fear,
Or happy,
Or sad.
You might label a thought as judgment,
Worry,
Or planning.
In this way,
We gain another benefit of the practice,
Which is a deeper awareness of how your own mind works and what your default patterns of behavior are.
We also give ourselves the opportunity to observe the transient nature of some of these distractions and sensations,
Affirming the adage,
This too shall pass.
The time for these contemplations is after your practice has concluded.
I'll guide you through the first part of the meditation,
And then you'll have 10 minutes to practice in silence.
I'll sound a bell to let you know when the period of silence has concluded.
Let's begin.
Take some time now to settle into a comfortable position.
You can be seated or you can sit cross-legged.
Take whatever posture helps you feel grounded while remaining alert.
You can close your eyes or keep them slightly open with your eyelids capped and your gaze lowered.
During the meditation,
If you feel like you need to open your eyes,
Feel free to do so.
And when you're ready,
You can close or lower them again and return to meditation.
In either case,
As you settle in,
Send yourself a little love.
Set an intention to be kind to yourself and engage in this practice with a sense of humor or even play.
This is your practice.
Only you will know your experience.
So enjoy this time where you can be authentically you.
Hold yourself in a dignified position,
Adjusting your spine so that you're as upright as is comfortable.
You might imagine aiming the crown of your head skyward as you gently tuck in your chin.
Let your shoulders relax away from your ears.
Let your hands rest on your lap.
If you feel a need to adjust your position during the meditation,
Feel free to do so mindfully.
Let's take a few centering breaths together.
These breaths can be longer and deeper than your normal breath.
Let them be slow and full.
And inhale,
Feeling the expansion through your front,
Side and back body.
And exhale,
Feeling the release of the breath.
Inhale again,
Slowly,
Gently allowing.
And exhale fully and release.
Take a few more of these deep,
Slow breaths on your own.
And allow yourself to be drawn into a deeper state of calm.
And now let your breath return to its natural rhythm and depth.
You can begin to use labels here.
Labeling the breath as you continue to settle in.
Placing your attention on your in-breath.
As you notice it,
Silently say to yourself,
Notice the out-breath.
And as you notice it,
Silently label it out,
In,
Breathing in,
Breathing out.
Move your attention to the movement in your body as you breathe.
The rise and fall of your chest and stomach.
You might label this movement as rising on the inhale.
And falling on the exhale.
Rising.
Let what you observe guide your attention.
Be the witness to your own experience.
Notice any thoughts you may be having.
If and when this happens,
Practice gently labeling the thought as thought.
And in doing so,
Gently detaching from the thought.
And returning your attention back to the breath.
Perhaps what's taking your attention away is an emotion or a feeling.
Perhaps you'll label this emotion or feeling.
Apply whatever label is accurate for you.
When you find the right word,
You'll know.
It'll just feel right to you.
And don't be surprised if the feeling or emotion goes away or changes before you can label it.
It's natural for these things to be temporary.
It can be challenging to not get drawn into these distractions.
Be kind to yourself.
This is your practice.
There's no wrong way to do this.
My voice is merely a guide.
And my words are offerings,
Not instructions.
For the remainder of your meditation,
Be patient as your attention moves freely to whatever experience is strong enough to call it away from the breath.
Nothing has to be rational.
And know that you can apply the labeling technique and return your attention to the breath at will.
We'll practice in silence for 10 minutes.
And I'll keep track of the time.
As you come to the end of your practice,
Allow your eyes to remain closed and continue to sit in stillness.
Notice how you feel.
Perhaps use this time of transition to reflect on what mattered most to you during the practice.
Without overthinking or editing or slipping into rumination,
Reflect on what simple value or quality bubbled up to the surface of your mind.
It might be worry.
Reminiscing.
Regret.
It may also be kindness.
Generosity.
Creativity.
Authenticity.
Set an intention to invite more moments of these qualities that felt good into the remainder of your day.
Continue to let your awareness of your external environment grow.
The space.
The sounds.
The light.
As you take some deeper,
Fuller breaths,
You can bring gentle movement into your body by wiggling your fingers and toes.
Perhaps rolling your ankles or wrists.
Your neck.
Your shoulders.
Stretching out your arms and your legs.
And when you're ready,
Slowly open your eyes.
