Hi and welcome to today's meditation.
My name is Rich Moore and thanks for joining me today.
Today's meditation is called noting.
It's a technique that we actually can use with other meditations that we do and effectively it helps the meditator,
It helps you to create a little bit more clarity if the mind feels a little bit messy.
So I'll walk you through the technique very quickly now and then I'll guide you slowly and be there with you throughout while we slow the process down and actually close our eyes and go into meditation.
And so this technique,
As you notice thoughts coming up or sensations coming up or feelings coming up or emotions coming up and arising in awareness so we don't get sucked into the story,
All you do is you note it almost like you're a scientist,
You're observing an animal as it were in the wild and you just take a note and there's no judgment of that animal.
You know if you're observing a bird,
Long wings,
Big wingspan,
Red beak,
Golden feathers,
Yeah that's the noting.
So we're going to use the same idea but with what we observe in the mind.
So for example if I'm sitting and I'm meditating and I feel an itch then you can just say to yourself itch or sensation.
If you notice you're getting pins and needles in your feet because they're crossed you might just say pins and needles or sensation.
You can then also add if you like another note which could be pleasant,
Unpleasant or neutral.
So if I have pins and needles in my feet I might say pins and needles,
Unpleasant.
We can also apply this to different feelings,
Not just sensations but feelings and emotions.
So if I notice that anger is arising I might say emotion,
Anger unpleasant.
So can you see the nature of the non-judgment and just clear simple noting not getting lost in story?
So take a moment to sit comfortably legs crossed or sitting with your feet on the floor.
Most important thing as always is back is straight in a healthy posture and you're in a position where you won't just fall asleep because that's not going to do anyone any good.
That's not meditation,
That's sleeping and we're here to meditate.
So just finding your way to drop in to a calm space,
Notice your breath,
Notice your body,
Just relaxing your body from the top of your head to the tips of your toes.
Not trying to do anything with the breath,
Just allowing the body to breathe on its own,
Not interfering.
Inhale,
Exhale,
Stomach rises and falls.
And then using your breath as the anchor today.
So we'll do a breath awareness meditation using the technique of noting on top.
So noticing the breath,
Inhale,
Exhale,
Rising,
Falling,
Rising,
Falling.
And everything else is the background.
Just noticing the breath and you may start to notice some thoughts come up.
So if a thought comes up,
You can just note it like that scientist,
Like that zoologist,
That observer,
Noting.
Thought.
If another thought comes up,
You can just say to yourself quietly,
Gently,
Thought.
And it's not like whack-a-mole,
We're not trying to do it aggressively,
It's just thought.
And even if it appears as though the same thought has arisen,
It's not the same thought.
Just noting it,
Thought,
Not getting lost in the story.
And maybe you start to notice the breath,
Inhale,
Exhale,
Rising,
Falling,
Rising,
Falling,
Rising.
Add in whether it's pleasant,
Unpleasant or neutral.
So thought and then pleasant or thought and unpleasant or thought and neutral.
And also noticing if you have any sensations that are coming up.
Any sensations in the body.
Just noting sensation.
And then if you'd like adding pleasant,
Unpleasant or neutral.
Or if you have an itch of any kind.
You could label it itch.
And then you're not itching it,
You're just labeling it,
Noting it.
It can be fun if you have an itch or a uncomfortable sensation to not change positions.
I encourage you,
Don't change positions,
Don't itch,
Don't scratch it.
And notice what your mind does.
When you don't just immediately go and react by itching,
Instead you can decide not to.
And remembering this is just practice.
If you're finding it hard,
That's okay,
It's fine.
Just being kind to yourself,
Patient with yourself.
We're looking at process here,
Not outcome.
And then noticing if there's any other emotions or feelings arising.
Any thoughts,
Just noting thought,
Feeling,
Sensation.
I'm going to leave you for a moment now.
I'll still be here and I'll be minding the time.
And you just continue noting.
Using the breath to anchor you back if you get lost in a story.
And then just noting again.
Maybe even noting if you got lost in thought.
Just put lost in thought,
Then come back to the breath.
And just as we come to the end of the meditation,
Just congratulating yourself on showing up,
On learning something new or practicing something you've already tried before,
The noting technique.
And this noting technique is a very simple one.
So I want to say thank you for meditating with me today,
When you're ready.
And I hope that this meditation has helped you to be more aware of your body and your mind.
And I hope that you've found this meditation to be helpful.
And I hope that you've found this meditation to be helpful.
Thank you for meditating with me today,
When you're ready.
Opening your eyes,
Maybe a smile comes across the face if it feels appropriate.
Amazing work today and I look forward to seeing you in another meditation soon.
Have a great day.
