THIS MOMENT IS YOURS
Simple Labeling
Name what is happening now
About this practice10:00Ready when you are
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A LITTLE TIME, WELL SPENT
Take this moment with you.
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SELF-GUIDED PRACTICE
How to practice
- Sit with an alert posture and begin with a simple anchor such as breath or body contact.
- Notice the most obvious event in experience: sound, pressure, warmth, thinking, wanting, irritation, calm, or seeing.
- Give it a short mental note, using one or two words only.
- Let the note be light, quick, and descriptive rather than evaluative.
- After the note, move on to the next event that naturally becomes obvious.
- Use broader labels like hearing, feeling, thinking, or emotion if detailed labels make the mind busy.
- If noting speeds up anxiety or rumination, slow down and return to one grounding anchor.
- End by dropping the labels and resting in simple awareness for a few breaths.
Stay comfortable. You can stop at any time or return to your natural breath.