LABELING
Finding order in the chaos
Labeling, or noting, what we are aware of in our experience—such as thoughts, sensations, or emotions—helps us to be more present and mindful. It is one way to practice Vipassana (see here).
KEY FACTS
Essence Placing mental labels on your thoughts and sensations
Sensory channel Mind
Skill Awareness
Tradition Buddhism
Similar practices Mindfulness, Vipassana, Inner Silence, Mini-meditation 4
WHY CHOOSE THIS PRACTICE?
Labeling is a way of seeing your own thoughts and feelings more objectively without reacting, which makes it good training for techniques such as Vipassana or Mindfulness. It helps you gain clarity when you have multiple chains of thoughts and feelings simultaneously, or when you have repetitive thoughts, and can help you learn more about yourself.
Labeling can be a standalone practice, but it is also good preparation for other open monitoring meditations, or whenever you feel you need to find some order in the chaos—for example, if there is a lot of confusion in the mind, or when very powerful thoughts or emotions are at play.
01 You can practice this technique in any position, but a seated meditation posture can help deepen the experience.
02 In your mind, start labeling whatever thought, sensation, or emotion is predominant in your consciousness. You can use a generic single word. For example, if memories arise, label this “remembering,” or if it is random thinking, label it “thinking.” Other labels could be “pain,” “anxiety,” “desire,” or “frustration.” Use whichever word comes to mind first.
03 You can repeat the label to emphasize it—for example, “thinking, thinking” or “hearing, hearing.” If a thought or feeling continues, keep repeating the label until it passes.
04 If you are paying attention to your breathing, you can use labels such as “in, in,” “breathing in, breathing in,” or “rising, rising,” and adapt for breathing out.
05 Keep your labeling alive and gentle. It is not a pushing away, and it should not become mechanical. If your mind is really busy, you may wish to label more frequently.
06 Once the mind quiets down, you may want to label less often or even let go of labeling altogether and simply pay attention to your present moment experience as it is without words.
07 Finally, if you haven’t already, let go of the labeling and just rest in your natural awareness for a few moments. Then slowly move your body and open your eyes.
“The purpose of labeling is not precision, but clear, moment-by-moment awareness of your experience.”
