Welcome to the meditation entitled Mental Noting.
Take a moment to let the body settle in a comfortable position.
Relax the whole body.
Keep your head,
Neck and back erect but not rigid.
Keep the hands comfortably placed on the lap or on the knees if sitting.
Keep the hands on the sides if lying down.
Intentionally,
Cultivate an attitude of patience,
Gentleness and kindness towards yourself.
Allow your eyes to gently close and tune in to the feeling of the breath flowing in and out of the body.
Focus your attention on the sensation of the breath moving past the nostrils or on the sensation of the breath moving into the belly,
Lifting it during each in-breath and receding gently on each out-breath.
Follow the breath as it comes in and goes out.
Now,
Bring the awareness to the thinking process.
Ignore body sensations,
Ignore sights and sounds and focus exclusively on the flow of thoughts.
As thoughts flow by,
Mentally note the type of thoughts,
That is remembering,
Judging,
Planning,
Believing,
Worrying,
Fantasizing or some combination of them.
Perform this mental noting process very gently.
Try not to get involved in the story of the thought.
When there are no thoughts,
Gently bring your attention back to the breath.
Now,
Bring the awareness to the thinking process.
Ignore the thoughts,
That is remembering,
Planning,
Believing,
Worrying,
Fantasizing or some combination of them.
Now,
Bring the awareness to the thinking process.
Ignore the thoughts,
That is remembering,
Planning,
Believing,
Worrying,
Fantasizing or some combination of them.
Now,
Bring the awareness to the thinking process.
Ignore the thoughts,
That is remembering,
Planning,
Believing,
Worrying,
Fantasizing or some combination of them.
Now,
Bring the awareness to the thinking process.
Ignore the thoughts,
That is remembering,
Planning,
Believing,
Worrying,
Fantasizing or some combination of them.
Now,
Bring the awareness to the thinking process.
Ignore the thoughts,
That is remembering,
Planning,
Believing,
Worrying,
Fantasizing or some combination of them.
Now,
Bring the awareness to the thinking process.
Ignore the thoughts,
That is remembering,
Planning,
Believing,
Worrying,
Fantasizing or some combination of them.
Now,
Bring the awareness to the thinking process.
Ignore the thoughts,
That is remembering,
Planning,
Believing,
Worrying,
Fantasizing or some combination of them.
As thoughts flow by,
Mentally note the type of thoughts,
That is remembering,
Judging,
Planning,
Believing,
Worrying,
Fantasizing or some combination of them.
As thoughts flow by,
Mentally note the type of thoughts,
That is remembering,
Judging,
Planning,
Believing,
Worrying,
Fantasizing or some combination of them.
Perform this mental noting process very gently.
Try not to get involved in the story of the thoughts.
When there are no thoughts,
Gently bring your attention back to the breath.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
As thoughts flow by,
Mentally note the type of thoughts,
That is remembering,
Judging,
Planning,
Believing,
Worrying,
Fantasizing or some combination of them.
As thoughts flow by,
Mentally note the type of thoughts,
That is remembering,
Judging,
Planning,
Believing,
Worrying,
Fantasizing or some combination of them.
Perform this mental noting process very gently.
Try not to get involved in the story of the thoughts.
When there are no thoughts,
Gently bring your attention back to the breath.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
We now come to an end of this meditation.
Please stay centered for a few moments to dedicate the merits of this practice.
May I live with ease.
May all beings be happy.
May all beings be peaceful.
May all beings live with ease.
