See all Meditation


Top articles

How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

Mindful LivingSleep
CommunityFor Work

Name It to Tame It

Melli O'Brien






Scan the following QR code with your camera app to open it on your phone

Name It to Tame It

Learn how the technique of mental noting unwinds anxiety, reduces our reactivity and anchors us in our calm center.

So just taking a moment to really

settle into this position that

you've chosen for meditation.

And when you're ready,

letting the eyes gently close.

And as a support to really settling

in here a little bit more fully, just

taking three deep, slow, full breaths.

So breathing in and feeling

the lungs expand on the inhale.

And breathing out, feeling all the

muscles of the lungs and the chest

relax and gently contract back.

So just taking two more

breaths like that now.

And with each exhale, can you get

a sense of allowing any tension or

tightness in the body to soften,

even if it's just a little bit.

So a softness in the jaw.

And the shoulders.

In the belly.

And the whole body.

And on the next exhale, once you

let that breath go, just relaxing

any control of the breath.

Let the body breathe in its own rhythm.

Just continuing to stay in touch

with the feeling of the breath.

Just being attentive to the

movement and sensation of breathing.

Just continuing to follow the breath now.

Following the breathing in.

And the breathing out.

And as you follow the breath,

if at some point you get lost in

thought or distracted by something,

in that moment, really tuning

into what caught your attention.

Was it as sound?

A thought?

Or perhaps a feeling?

So each time you're drawn by a

distraction, just mentally note it.

So if there's sadness, you

might note, ah, sadness.

If there's anxiety, you might

mentally note, oh, anxiety.

Or if you prefer to keep it simpler,you can just note, ah, feeling.

If you get lost in thoughts,

just mentally noting, thinking.

And after you've noted, just

letting go of what distracted you

and returning your attention to the

feeling and the flow of the breath.

So you don't have to note every single

thought and feeling that arises,

just the ones that distract you and

pull you out of the present moment.

And as this practice finishes,

taking another deep breath in.

And as you let it go, just beginning

to wriggle fingers and toes.

And when you're ready, opening the eyes.

So throughout the rest of the

day, you can take this practice

of mental noting with you.

Remember if you're aware of

anxious, thoughts arising,

you can name it to tame it.

And the more you note your thoughts

and emotions, the less they can hook

you and draw you into reactivity.

And with continued practice, mental

noting can become like second nature

and act as an anchor to your calm

center and a steady awareness.

The more you keep at it, the more

your anxiety can begin to dissolve.

Similar to this

Breathe for EaseMeditation by Vidyamala Burch
Vidyamala Burch

Breathe for Ease

Meditation · 10 mins4.6

More from this teacher

Get Unlimited Access

Start your mindfulness journey today.

A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.

  • Over 1,800 meditations, sleep, calm music, naturescapes and more
  • Daily mindfulness video meditations 365 days a year
  • 100s of courses and tools to help manage anxiety, sleep and stress

Email Missing

We couldn’t detect your email with the SSO provider you have selected.

Mindfulness Guarantee

We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.

If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.

Learn more about our Mindfulness Guarantee.


Bring balance into your everyday life.

We believe in a world where everybody has access to the life-changing skills of mindfulness.

  • 2,000+ Guided Meditations
  • Daily Coaching
  • Sleep Content
  • Mindful Exercises
  • Mindful Radio
  • 10+ Courses from world-class teachers

Private Browsing

Added to your cart!


Claim your free access

Create a mindfulness account and we’ll unlock this premium session in your account forever.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Start a free trial to play this session

7-Days free trial, cancel anytime.

Start 7-Day Free Trial

Finish personalizing your account

Complete a few quick questions to make your own personalized mindfulness plan.