This is a practice for labeling thoughts and emotions.
Often when we're sitting.
In meditation,
We find that our attention gets captured by.
And emotion.
Thought,
A feeling.
And so this practice can be helpful.
For creating some space and some awareness of what is passing through the mind as we sit.
So find a comfortable posture,
Whether you're seated in a chair or lying down or on a cushion.
And as you're seated,
Just allowing your posture to be dignified.
The hips are comfortable.
The knees are comfortable.
Back is erect but soft.
The chest is elevated,
Relaxed.
Shoulders relaxed.
And just before you close your eyes,
Perhaps just taking in your surroundings.
Transitioning into this formal practice.
Gently.
Naturally.
And if it feels right for you,
Closing the eyes or allowing your gaze to rest unfocused on the ground in front of you or in your lap.
Making some last minute adjustments to your seated or lying down position.
And bringing your attention now to wherever you feel the breath in the body.
Perhaps the nostrils.
Feeling the coolness of the breath as it enters the body.
Perhaps the chest as it rises,
Falls with the breath,
Or maybe deeper into the abdomen,
Feeling the belly.
Gently rise.
And fall.
You may even decide to simply watch the breath travel.
In through the nose,
Down into the body,
The abdomen,
The diaphragm.
And observing as it leaves the body through the mouth or the nose.
And if watching the breath.
Observing the breath is uncomfortable.
We can choose to place our attention.
In the body where we feel the breath.
Rather than the breath itself.
Take a few moments now.
Just allowing your attention to remain here.
See if you can allow some kindness and compassion.
Into your practice.
The mind is wandering off to sleep.
Other.
Thoughts or feelings,
Guiding it back patiently.
To the body.
Rising and falling with the breath.
And now feeling into the sensations.
Of the body.
And we begin this labeling practice by simply describing silently to ourselves what we feel.
Perhaps the feeling of the floor beneath our feet.
Fabric touching the skin.
Hair on the back of our neck.
Or perhaps we feel internal sensations.
Rumbling of the stomach.
Sound of the breath.
Take a moment now to label what you are feeling through your body.
It's normal for the mind to.
.
.
Go off on to another story or an emotion associated with it.
Physical sensations.
Painful sensations,
Even pleasurable ones.
And when that happens,
Bring a sense of compassion,
Patience,
And kindness to the mind.
Guiding it back to the sensation alone.
We are just here in the body for right now.
And now you are welcome to Release your focus on physical sensations and allow your attention to move to the thoughts that you're having.
Noticing what's coming up,
What storylines you're witnessing.
In reality,
Many of our thoughts fall into just a few categories,
Planning,
Ruminating.
Worrying as you're noticing these thoughts.
It may be helpful to consider what kind of thought it is.
Rather than identifying with it,
Following it along its path,
Just noticing there's a thinking thought,
There's a planning thought.
There's a judging thought.
And see what that's like for you for the next few moments.
We are just practicing being with what comes up in this moment.
If you notice the thought fading.
Simply bringing your attention back to your breathing or to the body.
Until you notice another thought arising.
You may recognize two certain emotions coming up for you.
Change to these thoughts or to this experience.
And we can use this practice of labeling to witness these emotions as well.
Noting to ourselves as an emotion arises.
I notice anger rising within me.
I notice boredom rising within me.
I'm observing the joy.
That is arising within me.
And so on.
Perhaps you notice the rising and the falling of emotions.
Perhaps more than one emotion at the same time.
Expanding your awareness.
Observing both thoughts and emotions.
Labeling silently to yourself what you see coming up in your mind.
As you sit here,
You may notice subtle shifts.
And feelings.
And the intensity.
The prominence of these thoughts and feelings.
Recognizing.
At these.
States of mind are temporary.
They pass through us instead of defining us.
As we transition out of this practice.
Allowing your attention.
Now to rest.
In the body or the breath.
Allowing your awareness to take in.
The sounds.
Around you.
You can choose to gently open your eyes,
Taking in the objects.
The images around you.
Perhaps even just spending these last few moments observing.
With this labeling practice.
What you see as you open your eyes.
And as we close.
Saying a silent thank you to yourself for making this time.
To become better aware.
Of your mind.
Taking time.
Getting to know yourself.
And returning to your present day,
A greater sense of awareness and presence.
