Meditation Quick Tip: Labeling

Labeling your thoughts and feelings can bolster your practice

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Your mind is probably going to wander when you’re meditating, but instead of just dismissing your thoughts and feelings, try labeling them.

Labeling is a simple technique to foster present moment awareness and perspective — research shows that it could even help you regulate emotion.

Here’s how to do it.

• Get in a comfortable seat.
• Bring your attention to your breath
• Observe whatever thoughts and emotions arise.
• When you notice a thought or emotion, attach a label to it. It could be “worrying” or “happiness.” Maybe “memory” or “planning.”
• Once you label a thought, gently let it go and return to your breath.

Don’t spend too much time trying to think of a label — go with your gut. Also, you can label physical sensations, sounds, and anything else that comes up during your meditation.