Week 21 - Ditch the Labels

THE BREATHING SPACE

The Breathing Space is the practice many people find most

useful It is a helpful bridge between the longer "formal"

practices and the informal practices we can weave into

everyday life. However, it should be more than just "time out,"

and rather be an opportunity to acknowledge what is

going on in that moment.

Unfortunately, many people skip that first stage, and jump straight into being with the breath. It is crucial to make an honest acknowledgment of our experience in this moment. It doesn't matter if we think that experience is wrong, inappropriate, or anything else; owning it is what is important. Once we are familiar with The Breathing Space, we can do it when we are feeling stressed or if things are tricky. We can even take it a stage further (see pages I 25 and 160).

There are three stages to this simple practice, fit can be useful to repeat silently to yourself "step 1 ... step 2," and so on.

1 Ask "What's up for me right now?" Check in with your head (thoughts), heart (emotions), and body (felt sensations). Keep it short, and label what you discover. Sometimes there may be more than one emotion, for example.

2 Take your attention to the sensations of breathing. Perhaps repeat silently to yourself "Breathing in ... breathing out ..." as you follow each breath. This stage can be as long or as short as you like.

3 Expand your attention from the breath first to include the whole body. Become aware of points of contact with the floor, seat, or bed, or with other sensations, and then notice the environment—sounds, smells, the touch of air on skin ... Continue with your day.

Week 21 Activity

DITCH THE LABELS

Last week's challenge was to look at something you

habitually avoid and experiment with seeing it with fresh

eyes. This week the invitation is to take it a step farther:

can you drop the filters that obscure your vision and

instead see yourself as you actually are, right now?

How would you describe yourself? Do you use a particular label that is out of date? Perhaps you commonly think of yourself as someone's parent, or define yourself by your job; maybe you have a chronic condition that has taken over your life, or that makes you live life more circumspectly; maybe you describe yourself as "shy" or "no good at sport."

Labels can be useful, but by definition they are limiting. Each of us is the sum of many parts, and it's easy to hang on to familiar descriptions because the alternative—the unknown—seems scary. Sift through any of the labels you use (we all have them), and select just one to explore mindfully. When you bring this description of yourself to mind, what do you notice? Become aware of any thoughts, emotions, and physical sensations. Explore your experience with an attitude of curiosity.

Can you experiment with Setting go of whatever the label might be? When you imagine this, notice what comes up for you. This week, really pay attention to labels— those you use for yourself and perhaps also for others.