Noting Meditation

The purpose of this meditation is helping you see that thoughts and emotions are temporary, arising and passing on their own, rather than being fixed truths about who you are. When we can notice the thoughts as they arise, we can let them go much more easily and can help loosen the grip of overthinking and worry loops.

Transcript

Welcome. My name is Susan Caraballo. And I will be your meditation guide today for this noting meditation practice. Today, We are going to just notice our thoughts. And our emotions. So welcome. Find a comfortable position. Either seated. Or lying down. Whenever you are ready. Gently close your eyes. Or stopping your gaze downward. Take a moment to arrive here. Feel the support beneath you. Let's begin with a few natural breaths. Not changing anything. Just noticing. Notice the breath in. And notice the breath out. Let your breath settle into its own rhythm now. In the background of your awareness. In this practice. We are turning our attention toward the mind itself. Toward thoughts and emotions as they arise. Nothing to fix. Just noticing. As you quietly sit. You may notice a thought appear. When you do. Simply acknowledge it. Silence. Say the word. Thank you. Just. Not following the story. Just naming it. And letting it pass like a cloud moving across the sky. And if a motion arises. Restlessness. Calm. Something else. Note that too. Restlessness. Calm. Ease. Whatever is here. Is welcome. And if the mind begins to wander into our memory. Or a plan. That's natural. Gently note wandering. Or simply thinking. And let it go. If nothing much is happening. That is fine too. You might know. Or stillness. As we come towards the end. Let go of the noted practice. Simply rest in awareness itself. Open. Undisturbed. Begin to deepen the breath. Notice your body. And any sounds nearby. When you are ready. Gently begin to move your fingers. Your toes. And open your eyes. Thank you for joining me for this practice today. Enjoy this beautiful day.