meditation
Mindfulness - Breath / Noting: Label It, Return to Now
Name it once, then return
TL;DR: Feel the breath. When distracted, label what pulled you away, then come back. Repeat for five to twelve minutes.
How to use this page
If you came here because you need a fast shift, you do not need to read everything. Treat the technique like an experiment: try one round, notice what changes, then get back to your day.
- Start with the 15-second answer.
- Then do the step-by-step (even just the first 2 steps).
- Scan the mistakes section: small tweaks often make the biggest difference.
The 15-second answer
- Feel the breath.
- When distracted: label, return.
- Keep labels short and neutral.
Why it works
Affect labeling has been shown to decrease amygdala activity while engaging prefrontal circuits linked to regulation. Noting borrows that same mechanism for everyday attention.
Step-by-step
5-12 min- 1 Sit comfortably and soften your gaze or close your eyes.
- 2 Track ten breaths, feeling movement at the nose or belly.
- 3 When you drift, label once (thinking, planning, feeling) and return to the breath.
- 4 End with three broad breaths, sensing the whole body breathing.
Evidence (short, cited)
Mistakes to avoid
- ⚠️ Over-labeling every second instead of naming once.
- ⚠️ Scolding yourself for drifting.
- ⚠️ Chasing special states instead of practicing the return.
FAQs
What if labels feel fake? ▼
Use gentler words like "noting" or "there." The goal is simply to acknowledge the distraction.
Eyes open or closed? ▼
Closed helps many people tune inward, but keep a half-open gaze if you get drowsy.
If you want to go deeper
Sometimes the move is not “more of the same”. It is pairing this with a technique that supplies the missing piece: energy, attention, or tension release.
meditation
Open Awareness (Open Monitoring): Less Fixing, More Noticing
Sit easy, notice what arises, label lightly if needed, and reopen. Four to twelve minutes creates more spacious awareness.
Open the walkthrough →meditation
Mantra (Focus Phrase): One Word, Quieter Mind
Choose a neutral word. Whisper or think it with every breath for 2-12 minutes to settle the mind.
Open the walkthrough →