This is the practice of naming and describing non judgmental, naming and describing. Make sure you've got a nice place to practice and for the next five minutes, think about your posture. Here we're going to be paying attention to one thing we can see hear touch, taste, smell, or our thoughts, feelings, or internal physical sensations. And in this practice, the attitudes of non judging in beginner's mind are quite key. But first, like always, come back to noticing your breathing.

And now, choose one thing you can notice something you can see something you can hear, touch, taste, smell, or your thoughts, feelings or internal sensations just pay attention to what you've chosen. Observe it and now begin to describe it in your mind. Name its qualities.

For example, if you've chosen, what you can see, choosing an object and describing the colors, and the shapes and the texture. If you've chosen something you can touch, noticing and naming and describing is it warm? Is it cool? Is it hard as rough as it's soft?

Continue breathing and with whatever you're focusing on, describe it while noticing any judgmental labels that start to come up any words that start to make out like something as good or bad or right or wrong. So what we want to do is just name and describe what's actually there. And notice any urges to judge.

As always, if your mind wanders, that's completely normal. Just notice where it went and then come back to breathing and describing the object or the sound or the sensation that you've chosen to focus on.Continue breathing no noticing and observing what you have chosen to focus on and naming and describing its qualities.

This is a great mindfulness practice that helps us to get better at noticing what's around us in describing what's going on around us and within us in a non judgmental way.

So well done for doing this practice.

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