Labeling Thought

We learn to notice the difference between thinking vs. experiencing, between conceptual and direct awareness. We learn to mindfully notice momentary content. At a certain point, the mind naturally goes from emphasizing content, the “mind stuff,” to developing a greater awareness of continually changing thought. We are interested in settling into the experience of being present to the flow of change.

In this practice, after steadying the body and mind, notice thought, and as a thought arises, notice its nature. We can begin by noticing thoughts about the past or the future, and label them, “past” or “future.” We can further elaborate the practice by noticing thoughts about craving and aversion as well. And simply label them and return to observing.

Transcript

Let's begin by finding a comfortable seat. Whether it's a cushion or a chair. And let the spine be upright without effort. Softening the shoulders. Allow the eyes to close or lower your gaze. And take a few natural breaths. No need to change the breath, Just notice it. Feel where the body is supported. The chair, The floor, The ground beneath you. And now gently bring your attention to the breath. With nonjudgmental or open awareness. Notice where you feel it most clearly. The nostrils. The chest, The belly. There's nothing to fix or change here. Breathing is already happening. As you sit, Thoughts will naturally arise. That's the mind doing what minds do. When you notice a thought, See if you can name it silently with a simple neutral label. You might try thinking. Planning, Remembering. Worrying. Judging. No analysis. No story. Just a soft acknowledgement. We're not trying to stop thoughts. We're practicing not following them. And if emotions arise. You can label those as well. Sadness. Irritation, Anticipation. Labeling and coming back to the breath. And if at any time you notice that the mind has wandered far, That moment of noticing is the practice. Label it wandering. And begin again. Each time you label and return, You're creating a small pause. Labeling, And returning. And now letting go of labeling. And rest in open awareness, Breathing. Sensing. Being. Just noticing the effect. The effect of labeling and pausing. And when you're ready, Taking a few deeper breaths. Knowing that this is a practice that you can return to anytime in meditation. Or in the middle of whatever you might be doing throughout your day. We'll rub the palms together and make a little bit of heat. Place the hands over the eyes, Feeling that warmth. Opening the eyes behind the hands. And releasing the hands.