>One-Word Labeling: Thoughts, Emotions, Sensations, and Urges
>Name your feelings to improve your ability to respond (not react) to your emotions
“Read the full story at Source: >Thought Labeling as a Mindfulness Meditation Technique:
As you become used to mindfulness and meditation, the process becomes easier and more automatic. It becomes easier to slip into meditation mode. In the beginning, however, you may want to experiment with different mindfulness techniques and different types of meditation.
“The following technique enables you to observe your thoughts and let go of them, which can allow you to create some space between yourself and the thoughts that trigger the stress response. This technique allows you to examine your habitual thought patterns, take a step back, and get some perspective. It also simply breaks the cycle of rumination.
“And it’s simpler than some forms of meditation, so it’s great for beginners…
“Within minutes, or even seconds, you will notice thoughts drifting into your mind. I’m cold. I need to make dinner tonight. I wonder what he meant when Joe said that thing earlier. The thoughts will creep in. The idea is to simply observe them and refrain from engaging. Simply notice them, and let them go.
Label Your Thoughts. While simply observing your thoughts and letting them go is an effective meditation technique, and can be practiced for long periods of time, it can be helpful to take things a step further and “label” your thoughts before you let them go…
“There are several different ways that you can label your thoughts:
Useful / Not Useful: You can simply label whether a thought is constructive or not. This is a very simple distinction that can cover virtually all thoughts. Just label them “useful” or “not useful,” and let them go.
Types of Thoughts: You can label your thoughts with greater depth by classifying them according to their function. Thoughts that can be labeled as “judgment,” “planning,” “fear,” and “remembering,” for example, may drift into your awareness. Label them, and let them go.
Physical Sensations: Another type of awareness that may drift in is body awareness—you may notice and focus on what you see or feel. Simply label things what they are as sensations: “hard,” “warm,” “itchy.” Acknowledge them and let them go.
“There are other ways in which you can label your thoughts, but this provides you with a starting place…
“Just remember that regular meditation builds resilience toward stress, so it’s worth trying, and sticking with until you find a style that works for you.