Welcome to meditation by meditating, and today we'll be meditating for nine minutes. And this is a favorite meditation. For many of my students. This is the labeling our thoughts meditation. Let's start by creating frame as usual. The hips are a little higher than the knees, the chin is level.

Crown of the head is the highest point on your body. Close the eyes into this meditation. I'm going to provide for you nine days Different types of labels, your thoughts. So your thoughts are either about the past, present or the future. And they either have a negative, a positive, or a neutral quality. So thinking about something in the past, and the thought is neutral, not a positive or negative, such as, Oh, I went to the zoo last week, labeled that as remembering.

So the thought comes into your head, and you say, Oh, that's my mind. Remember. That's my mind remembering. If you think about something in the past, and the thought has a positive charge, the chop salad I ate last Friday was amazing. That's your mind reminiscing. So you can label it by saying, that's my mind reminiscent.

That's my mind reminiscing Thinking about something in the past and the thought has a negative charge. Oh my god, I can't believe she broke up with me via text message that's regretting. So you just label it. Oh, that's my mind regretting. That's my mind regretting thinking about something in the present, and the thought is neutral, neither positive or negative, such as, I wonder if it's going to rain today. I label that as wondering.

So the thought comes into my head, wonder if it's raining outside. And I say, Oh, that's my mind wandering. That's my mind wander. Thinking about something in the present, and the thought has a positive charge. Such as, wow, I would really like a hot fudge sundae right now. That's my mind desire.

That's my mind desire. Thinking about something in the present and the thought has a negative charge. I can't believe that that person's wearing that brown shirt. That's my mind judging. That's my mind judging. If the thought is about something in the future, and it's neutral, either positive or negative.

I'm going to send that email as soon as I get home. That's my mind planning. That's my mind planning. Thinking about the future, and the thought has a positive charge, such as I hope we can spend our honeymoon in Hawaii. That's my mind fantasizing. That's my mind fantasizing.

And thinking about something in the future, and the thought has a negative charge. I label that as fearing So if the thought comes into my head, oh, I hope that brown spot on my leg isn't melanoma, I say to myself, Oh, that's my mind here. That's my mind fearing. So, I'm just giving you different tools to enable you to observe your thoughts. And this one is to label them. If they're about the past, either remembering or reminiscing or regretting.

They're about the present. They're either wondering, desiring or judging. And it's about the future rather planning, fantasizing, fearing. Now when you practice this after a few minutes, Notice if you have a default way of being, for me, my mind is prone to operate as if I'm playing chess. So there's an excessive amount of planning going on. Just notice if you're either remembering regretting during planning more than any of the others.

And we'll gently guide our attention back into the room.