MIDL: Training Your Attention: Labels

In MIDL Mindfulness Training 08/52 you develop the skill of clarifying shifts of attention during meditation by using a labeling technique. A label is a silent, intentional word used to describe an experience that arises during meditation in order to direct awareness and clarify perception. As the breath draws in, silently say “in”, as it goes out, silently say “out”. Whenever you notice your attention wander use a label: 'thinking' 'wandering'.

Insight Timer Group: MIDL Mindfulness Meditation

Transcript

During this mindfulness training we will develop the skill of using labelling to train our attention.

Start out by taking your meditation posture.

Now closing your eyes over lightly.

Start to be aware of what it feels like just to be here.

Now someone might be standing in front of you,

And you might be waiting until you calm down to receive your next scoop.

Becoming aware of any sounds around you.

Allowing the change within the sound to hold your attention.

Becoming aware of any sounds around you.

Now slowly bringing your awareness into your body.

Becoming aware of what it feels like just to sit here.

To clarify the experience,

Silently repeat to yourself.

Sitting,

Sitting.

Now slowly bringing your awareness into your body.

Starting to notice any warmth or coolness within your body.

If you can experience warmth in your body,

Then silently repeat.

Warm,

Warm.

If you can experience coolness,

Silently repeat.

Cool,

Cool.

Now slowly bringing your awareness into your body.

Now slowly bringing your awareness into your body.

Now starting to become aware of the place where your body touches the chair or the floor.

Becoming aware of that experience of touch.

Clarify that experience of touch by silently repeating,

Touching,

Touching.

Now slowly bringing your awareness into your body.

Now slowly bringing your awareness into your body.

Now widening your awareness to your whole body.

Experiencing all the different sensations within your body as you sit.

Clarifying awareness of your whole body by silently repeating,

Sitting,

Sitting.

Now slowly bringing your awareness into your body.

Now slowly bringing your awareness into your body.

Now relaxing your chest and belly.

Relaxing your chest and belly allow your breathing to flow freely and naturally within your body.

Experiencing that gentle flow of the breathing.

Now slowly bringing your awareness into your body.

As you notice yourself start to relax from your breathing,

You can clarify this by silently repeating.

Relaxing,

Relaxing,

Relaxing.

Now slowly bringing your awareness into your body.

Now start to become more closely aware of your breathing.

By silently repeating in and out as the breath goes out.

Now slowly bringing your awareness into your body.

Now slowly bringing your awareness into your body.

Now slowly bringing your awareness into your body.

Now slowly bringing your awareness into your body.

If your attention wanders off to a thought at any time that's okay.

Just acknowledge it by silently saying,

Thinking,

Thinking.

When the thinking dissolves,

Gently bring your awareness back to your breathing as it comes in and out.

Now slowly bringing your awareness into your body.

Now slowly bringing your awareness into your body.

Now slowly bringing your awareness into your body.

Have you wandered off?

If you have that's okay.

Just acknowledge it by silently saying,

Wandering,

Wandering.

And gently bring your awareness back to your breathing.

In and out.

This is your dance.

This is your dance.

This is your dance.

Should a thought arise and keep repeating itself?

You can acknowledge it with a simple label such as planning,

Planning.

Or remembering,

Remembering.

Maybe fearing,

Fearing.

Or fantasizing,

Fantasizing.

Just use a simple label to describe the experience,

Then relax and come back again to your breathing.

In and out.

This is the dance at clarifying your attention,

Of clarifying your awareness.

This is the dance at clarifying your awareness.

This is the dance at clarifying your awareness.

This is the dance at clarifying your awareness.

Now bringing your awareness back into your body.

Just experiencing what it feels like just to sit here.

Mentally feel your body as it sits.

Immerse your awareness within your body.

Now for this grounding of awareness within your body,

I'd like you to observe your state of mind.

Use a simple label to describe your state of mind.

Maybe a simple label such as restless,

Restless.

Sleepy,

Sleepy.

Peaceful,

Peaceful.

Whatever your state of mind is,

Just acknowledge it by using a simple label to describe it.

This is the dance at clarifying your awareness.

This is the dance at clarifying your awareness.

Now gently bring your awareness back into your body.

Into the experience of just sitting here.

Start to be aware of any sounds around you and allow those sounds to come into you.

And when you're ready,

You can gently open your eyes.

Thank you for spending this time meditating with me.

Take care of yourself and have a wonderful day.

And goodbye.

Reviews

Very calming and peaceful. Thank you .

Stephen, thankyou. Muchas gracias por armar este entrenamiento ya que me permite profundizar mi nivel de meditación. Es muy organizado y una muy buena experiencia para quien quiere integrar mindfullness in daily life.

Thank you, labelling is quite effective for my concentration.

Labeling is powerful. Thank you for another great tool

Another great lesson, thank you for helping me become the observer! Thank you, as always, for this course!

This was just what I needed...
"The Dance" Stephen's training continues to enhance my sitting experience.

Over the last few meditations, I find I am getting less sleepy, and I can find my way back from thoughts more easily.

Thank-you this was a very "clarifying" meditation. Extremely helpful for my habitually wandering mind 🙏

Very nice lightly guided meditation. It really helps to label and/or acknowledge your thoughts and then come back to your breath. Time flew by. I highly recommend this whole series of MIDL practices! Thank you Stephen. ☮️💖🙏

Thank you for sharing another wonderful meditation. I hope that you are safe and well. Many blessings.