Quick Noting Meditation — 5 Minutes Of Mental Labeling

A gentle 5-minute guided mental-labeling practice using 12 friendly notes to steady attention and calm the mind, to help you notice thoughts, drop reactivity, and return to present awareness. Perfect for quick checks during a busy day.

Transcript

Hey there,

Glad to have you here with me to practice and guide you through a mental labeling meditation where you note whatever arises,

Thoughts,

Feelings,

Sounds,

So you can build space between stimulus and reaction.

Calm your mind and return to clarity.

So whenever you're ready,

Find a comfy seat and soften your gaze.

Maybe start by noticing your posture,

Any weight you may feel on your seat,

The rhythm of your breath,

And we'll label what we notice.

So if you have a thought,

Thinking,

If you hear a sound,

Label it hearing,

Body sensation,

Feeling.

It's friendly,

So no need to judge your noting.

So let's try it together.

Inhale,

Inhaling.

Exhale,

Exhaling.

A thought,

Thinking.

Neutral sound,

Hearing.

A body feeling,

Sensing.

Now you're on your own.

Whenever you notice anything,

Give it a kind one-word label.

And we'll come back.

Let's take one more full breath.

Breathing in,

Breathing out.

Acknowledge yourself for this pause.

You can use this anywhere.

Label,

Then breathe.

Thanks for practicing and see you next time.