To strengthen introspective awareness, use labeling to practice identifying the distraction in the very moment you realize you’re no longer on the breath. For example, if you catch yourself thinking about your next meal or something that happened yesterday, give the distraction a neutral label such as “thinking,” “planning,” or “remembering.” Simple, neutral labels are less likely to cause further distractions by getting you caught up in the labeling. If there was a series of thoughts, only label the most recent one.
