Welcome!
Today we will be practicing the mental noting meditation.
I'm so glad you're here for this practice.
First,
Let's just get here.
Allow yourself to disconnect from everything from the day.
Turn your attention within and let yourself really enjoy this time doing inner work.
I invite you to find a comfortable seat.
Feel free to make any adjustments.
Straighten your spine.
Feet planted on the floor.
Keep your ankles or knees not crossed.
Palms in your lap or on your knees facing up toward the sky to receive or down toward the earth for grounding.
Keep your eyes open or closed,
Whichever feels more comfortable to you.
Let's take a few rounds of breath and observe how that feels.
Noting practice is a gentle yet powerful mindfulness technique.
It makes you aware of what you're experiencing,
Observing the mind as a container for all things like the sky containing the clouds.
We will use your ability to recognize and gently note them without judgment.
As we practice,
We simply acknowledge what's happening,
Label it,
Let it go and move on with our session.
By doing this,
Perhaps you will gain a sense of having dealt with thoughts or emotions that come up for you.
Some of the benefits of this meditation include greater sense of clarity,
Calm and confidence,
More control over your mind,
Giving you more freedom and grace to choose what's best for you.
In this meditation,
I will ask you to name your current experience with a one-word label.
For example,
When you hear a sound,
Note hearing without analyzing or reacting to it.
Thoughts and emotions may be acknowledged as thinking,
Wanting,
Planning,
Resisting,
Relaxing and the like.
Physical sensations may be labeled as breathing,
Rising of the belly perhaps,
Itching,
Feeling and the like.
I will begin this practice with myself to demonstrate this technique for a few moments.
Breathing Hearing Thinking Pulsating Remembering Thinking Checklisting Breathing Calming And now,
Bring your awareness to your breath,
The sounds around you or thoughts and feelings and begin naming your current experiences silently to yourself.
If any strong emotions or feelings come up,
Like raging,
Hating,
Hurting,
Fearing,
Continue to note them without reacting as they are impermanent and shall pass.
Feel free to repeat a specific note a few times if the experience is persisting until it disappears or is no longer as strong.
Once it's gone,
Gently open your awareness to anything else that may want to present itself.
Like a mental screen or state on which things are presented for your observation.
Perhaps they just need to be seen to be released.
Remember that you're always welcome to return to your breath as your home base and simply observe each inhale and exhale to anchor yourself back in the practice.
Continue with noting after a few rounds of breath.
And as our practice comes to an end,
Give yourself gratitude for spending this time cultivating a greater sense of presence,
Inner peace,
Improving your focus and well-being.
Have a beautiful rest of the day.
Thank you for practicing with me.
May you be happy and well.
