For our final practice session of this 30-day challenge,
We'll return to the flagship noting technique of the Unified Mindfulness System,
See,
Hear,
Feel.
As a reminder,
In this practice,
We allow our attention to float freely among all sensory experience.
We'll categorize each sense experience that our attention is drawn to,
One at a time,
As see,
Hear,
Or feel.
Then,
We'll focus deeply on it momentarily.
Letting that go,
We'll repeat the same process with whatever we're drawn to next.
This is always a great technique to do.
And if you ever have trouble deciding what technique you want to practice,
It's never a bad idea to default to see,
Hear,
Feel.
Let's begin.
Take a moment to stretch up your spine and relax your shoulders and jaw.
Rest your hands in your lap or by your side.
Take a few moments to just settle in.
Allow your attention to be drawn towards whatever it will.
Clearly acknowledge that sense experience,
Deciding whether it is see,
Hear,
Or feel.
If you're not sure,
There's nothing wrong with guessing.
Either mentally or aloud,
Say the label,
See,
Hear,
Or feel.
Soak your attention into the experience,
Unless it disappears immediately.
In that case,
Just move on to the next thing you notice.
Labels are optional.
You can always decide to drop the labeling and just note.
Noting means to clearly acknowledge an object and then focus intently on it.
If you choose to label,
Use a calm,
Neutral,
Matter-of-fact tone and keep a comfortable pace.
Not too fast,
Nor too slow.
See,
Hear,
Feel.
Get curious and fascinated with each sensory experience.
Track every detail you can.
Get as deeply absorbed into each sense experience for those few seconds you focus on it as you can.
Soak into it.
Pour your attention into it.
Allow each experience to be just as it is,
Exploring it without any interference,
Without trying to change it or resist it or get rid of it,
Whether it's pleasant,
Unpleasant,
Or neutral.
Just allow it.
Welcome it with an open attitude.
Just appreciate any experience you notice with no preference,
Whether active,
Restful,
Internal,
External.
Focus on it,
Explore it,
And remain open to it.
Great work.
Hopefully over this challenge,
You've begun to see the power of practicing mindfulness.
The skills you develop when you do these techniques can serve you well no matter what you do in life.
This is an essential life training that is an unreasonably effective method for human flourishing.
May this be only the beginning of a journey for you that helps you to reach new heights of happiness and fulfillment.
Thank you so much for taking part.
