This meditation encompasses noticing and naming sensations in the body, emotions and thoughts. The intention is to simply observe them with friendly curiosity, name them and let them go.
Instructions
A helpful analogy may be to think of this as watching simple clouds passing across a clear sky on a breezy day. The clouds come and go; there’s nothing to grasp onto.
- Be seated comfortably. Feet flat on the floor. Make sure your back is well supported without pressure on the lower back.
- Allow hands to be open and relaxed.
- Close your eyes.
- Draw your attention to your breath and the physical sensations of breathing steadily in and out.
- When you feel settled and ready, slowly scan your body from the tips of the toes to the top of your head, observing any sensations in the body (see Meditation #2 Body Scan).
- When you observe sensations present in the body label them using simple terms such as: warmth; pressure; tension; discomfort; softness; fatigue.
- When you observe emotions arise, name them with direct clear terms such as: worry; happiness; anger; peace; compassion; gratitude.
- When you observe mental activity name it simply and directly, such as: thinking; imagining; remembering; planning; visualising.
Duration
- Sit for 10-15 minutes or longer as you develop more skill.
- You can continue this practice as you go about your day, bringing full awareness and focus the mind in the present moment by naming the particular activity in the following way. For example: just stretching; just bending; just walking; just dressing; just brushing teeth; just eating, and so on.
THE COMPLETE SERIES OF MEDITATION EXERCISES
- Synchronise Mind and Body Assists mind and body to be alert and aware and fully present in the moment—enabling us to make thoughtful choices, in real-time, about how we respond, what we say and how we act.
- Body Scan Technique useful in calming body and mind, especially before sleep.
- Spacious Mind Assists the mind to adopt an open, accepting, accommodating attitude—particularly helpful preparation for fraught conversations or situations.
- Circular Breathing Practice shown to improve cognitive clarity, and ease feeling emotionally stuck.
- Notice and Name (Exercise above) Observing sensations in the body, emotions and thoughts with friendly curiosity, naming them, letting them go.
- Equanimity Technique enabling you to handle uncomfortable feelings and maintain mindful presence.
MORE ABOUT MINDFULNESS
Read a description of mindfulness and its benefits in the introduction to the series here
