Meditation Aid

Training Wheels

Labeling and guiding techniques are like training wheels in children’s bicycles and can be useful while learning to meditate.

Labeling

Labeling is a meditation technique for beginners: mentally say your experience or acknowledge with a word or phrases. For examples:

  • “I know I am breathing in. I know I am breathing out”
  • “I know breathing in long. I know breathing out long.”
  • “Experiencing the whole body while breathing.”
  • “Calming the whole body while breathing.”

Guiding

Guiding is a meditation technique for beginners. Meditation practice can be guided by others or on their own. For examples:

  • “breathing in. breathing out”
  • “breathing in long. breathing out long.”
  • “Experiencing the whole body while breathing.”
  • “Calming the whole body while breathing.”
  • “Experiencing pleasure while breathing.”
  • “Experiencing the mind (mental activities or contents) while breathing.”
  • “Calming the mind while breathing.”
  • “Making the mind happy while breathing.”
  • “Concentrating the mind while breathing.”
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