Welcome to this 10 minute noting meditation.
Find a comfortable seated or lying position,
Allowing your back to be straight but not rigid,
With your hands resting gently on your lap,
Knees or at your side.
Close your eyes if that feels comfortable to you,
Or softly gaze at a point in front of you.
Begin by bringing your awareness to your breath.
Notice the sensation of the breath as it enters and leaves your body.
Take a few deep breaths,
Allowing your spine to straighten with each inhale,
And your body to relax with each exhale.
Take a moment to relax your forehead and cheeks as you settle into your breath.
Now relax your jaw and shoulder as you take three slow deep breaths.
Now expand your awareness of your surroundings.
Notice any sights that you may see with your closed eyes or through your peripheral vision,
If your eyes are open.
Take in the colors,
Shapes and textures around you without attaching any meaning to them.
If you notice yourself getting caught up in a particular sight,
Gently label it as seeing and return to your breath.
If your mind wanders,
That's okay.
Without judgment,
Bring your attention back to your sight and return to labeling.
Shift your attention to your hearing.
Notice any sounds that you can hear in your environment,
Both near and far.
Whether it's the sound of traffic outside,
The hum of appliances,
Or the sound of a car,
Or the sound of a car engine,
Whether it's the sound of traffic outside,
The hum of appliances,
Or the rustle of leaves,
Simply observe each sound as it arises and passes away.
If a sound captures your attention,
Label it as hearing and gently return to your breath.
Next,
Bring your awareness back to your body.
Notice any physical sensations that you may be experiencing,
Such as warmth,
Tingling,
Or tension.
Scan your whole body,
Observing each sensation with openness and curiosity.
If you notice any discomfort,
Simply acknowledge it without trying to change it.
If you notice yourself focusing on a particular feeling,
Gently label it as feeling and return to your breath.
If your mind wanders,
That's okay.
Without judgment,
Bring your attention back to your body and return to labeling feelings.
Now shift your attention to your thoughts.
As thoughts arise,
Simply observe them without judgment.
Notice their content,
Their speed,
And their intensity.
If a thought persists,
Gently label it as thinking and return your attention to your breath.
Finally,
Bring your awareness to your emotions.
Notice any emotions that may be present within you,
Whether they are positive,
Negative,
Or neutral.
Simply observe them with curiosity and acceptance.
If a strong emotion arises,
Acknowledge it by labeling it with one word,
Emotions.
And then bring your attention back to your breath.
As we near the end of this meditation,
Take a moment to reflect on your experience.
Notice how your thoughts,
Feelings,
Sights,
Sounds,
And emotions have come and gone like clouds passing through the sky.
Remember that you can return to this practice whenever you need to ground yourself in the present moment.
When you're ready,
Gently open your eyes if they were closed or if they were open.
Take a deep breath in,
And as you exhale,
Slowly bring your awareness back to the space around you.
Thank you for joining me in this noting meditation.
May you carry the sense of peace and mindfulness you've cultivated into the rest of your day.
Be well.
