Zen : Your Way

Notes

Imported from zen-corpus design/skills-audio/skill-label/skill-label-full.md

Transcript

Label — Full

This is Label. For about a minute, when something stands out, you name it with one simple word — then return to what is here. Naming, not chanting. Not the same word for the whole minute.

[Pause 3s]

Make yourself comfortable — sitting, standing, whatever works right now. Soft gaze, or eyes closed — either is fine.

[Pause 3s]

What this offers is a light name that helps you come back. The word is brief. The practice is returning to experience.

[Pause 3s]

Longer noting practices can name things for a long time. This is a short portable dose — a few soft names, then rest.

[Pause 3s]

A plain note. This is a small attention practice. It is not therapy, and it is not medical advice. If something feels too heavy, please reach out to someone who can help.

[Pause 3s]

Want a timer in your hands? A Breath Loop can hold about a minute — one breath on each finger. Optional. Or just follow the guidance.

[Pause 3s]

Here is what you do.

[Pause 3s]

Rest open — with the breath, or with whatever you sense. When something dominates, name it with one plain word. You might say breathe. Or see. Or hear. Or think. Sometimes tight, or feeling. Bare words only — no story. Then drop the word, and return to the experience. Do not chant the same name for the whole minute. Only if something new shows up — or something newly loud — name it once more, then return again. Sparse. Quiet.

[Pause 4s]

We start now. Feel free to follow along.

[Pause 2s]

Rest open. With the breath, or with what you sense. Nothing to force.

[Pause 4s]

When something stands out, name it with one soft word. Breathe. See. Hear. Think. Then drop the word. Return to what is here.

[Pause 5s]

Stay with the experience. No need to keep naming.

[Pause 5s]

Only if something new shows — or newly loud — name it once more with one soft word. Then return again.

[Pause 5s]

If nothing new calls, just rest. No need for another word.

[Pause 4s]

Let the naming stop. Ordinary awareness is enough.

[Pause 3s]

And that is your minute with label.

A couple of listens, then try naming things lightly on your own.

Thank you for labeling with me.