Mental Noting (mPEAK)

This meditation will help you cultivate open awareness with the capacity to label and detach from phenomenon that arise from moment to moment.

Transcript

Making any necessary adjustments to the body before settling into a posture either on a cushion or in a chair that allows for wakefulness,

Stability,

And relaxation.

When you're ready,

Close your eyes.

Taking the next few moments before we begin this formal mental noting practice to anchor into your personal intentions for being here,

Reminding yourself of why this practice is important to you.

As you settle a little deeper into stillness,

Beginning to notice the experience you're having,

Feeling into what it's like to be alive as you in this moment with this mind in this body.

Noticing if there are any thoughts or emotions present.

Meeting whatever is arising in the mind with acceptance and curiosity.

Witnessing thoughts and emotions without engaging them or trying to get rid of them.

Really seeing a thought as a thought and an emotion as an emotion.

Keep watching as they naturally come and go.

This present moment can be directly experienced through the lens of our senses.

So now turning attention toward the senses,

Beginning with a sense of hearing.

Listening sounds around you.

Some sounds close and some far in the distance.

Keep listening as sounds come and go.

Hearing the layers of sound like a symphony.

Just listening to the soundtrack of this moment.

Now turning attention toward the body.

Sensing the way it feels in the body to be sitting.

Noticing the pressure between the hips and your seat.

The weight of the body being supported by your chair or cushion.

Noticing the feet.

In the hands.

The contact between skin and clothing.

Maybe even feeling the heart beating.

Continuing to scan the body.

Feeling into any other areas of obvious sensation.

Opening to the body as a whole as a field of sensations.

Meeting each sensation with curiosity.

Continuing to watch sensations come and go.

Beyond physical sensations,

You may be able to tap into an experience of subtle body energy.

Tingling,

Pulsing,

Buzzing,

Vibrating.

And if you don't experience any of this,

That's okay too.

Now placing your attention in the sensations of the breath in the body.

Feeling each breath fully as it comes in and as it goes out.

Noticing where in the body you feel the breath most vividly,

Most easily.

Maybe at the tip of the nostrils.

At the chest.

Ribs.

Or maybe low in the belly.

Resting your attention wherever you have easiest access and then staying there for a while.

Now begin to experiment with mentally noting the breath by simply saying to yourself,

In on the in-breath and out on the out-breath.

This noting is just a faint whisper in the mind.

In,

Out.

Continuing to stay connected with sensations of the body breathing as you note.

Just a continued gentle attention on the breath anchoring to the present moment.

In,

Out.

In,

Out.

In,

Out.

Once stabilized in the breath,

We can continue opening to the whole of this moment and really anything that arises.

Sounds,

Sensations,

Thoughts or emotions.

Without looking for anything in particular.

When attention moves away from the breath toward thoughts,

The practice is to simply note.

Thinking.

No need for analysis.

Just label.

Thinking.

And when you're ready,

Moving back to the breath.

In,

Out.

Practicing the same way with sounds.

Noting hearing.

Or with sensations in the body.

Noting sensing.

And eventually returning and again resting in the breath until the next sense is engaged.

Continuing to breathe and note.

Continuing a gentle attention on the in breath.

And on the out breath.

Noting in,

Out.

Opening to whatever experience you're having in this moment.

Noting thinking,

Sensing or hearing.

There's no need to look for things to note.

And you don't need to note everything.

Just noting anything that feels obvious.

Or anything that grabs your attention away from the breath.

Inevitably,

There will be times where your attention wanders away from the practice completely.

Lost in memory.

A to-do list.

A fantasy.

Or something more abstract.

This is natural.

It's what the mind does.

The moment you notice this has happened,

You're already mindful again.

You might note wandering.

And then re-anchor to the present moment by continuing to note in on the in breath,

Out on the out breath.

Or observe and note whatever else you're most present to.

Where are you now?

Continuing to track your experience.

Coming back to your practice again and again.

With a sense of acceptance towards whatever's arising.

And then re-anchor to the present moment by continuing to note in on the in breath,

Out on the out breath.

Or observe and note whatever else you're most present to.

Where are you now?

Where are you now?

Keeping the breath in the foreground of your experience.

And noting everything else that arises around it.

For more information,

Visit www.

Mooji.

Org Okay,

Now let's drop the breath and the noting practice and instead opening as awareness to any and all mind or sense objects as they arise and as they pass without getting attached to any of them.

We're resting as the open,

Spacious field of awareness.

Awareness like the big blue sky and all the thoughts and emotions,

Sensations and sounds,

They're just clouds floating by.

Not trying to control or drive your experience,

Just staying present,

Experiencing whatever wants to happen.

Okay,

Now let's drop the breath and the noting practice and instead opening as awareness to any and all mind or sense objects as they arise and as they pass without getting attached to any of them.

Feeling it,

Watching it as it changes and fades away.

As a thought arises,

Knowing it,

Watching it as it changes and fades away.

Okay,

Now let's drop the breath and the noting practice and instead opening as awareness to any and all mind or sense objects as they arise and as they pass without getting attached to any of them.

Okay,

Now let's drop the breath and the noting practice and instead opening as awareness to any and all mind or sense objects as they pass without getting attached to any of them.

As the practice comes to an end,

Again reflecting on your personal intentions for practicing.

You might also acknowledge yourself for having spent this time cultivating greater presence and focus and for increasing your capacity to live and perform mindfully.

So now maybe taking one last deeper than normal in-breath with an audible out-breath.

Okay,

Now let's drop the breath and the noting practice and instead opening as awareness to any and all mind or sense objects as they pass without getting attached to any of them.

Okay,

Now let's drop the breath and the noting practice and instead opening as awareness

Reviews

Clear simple guidance for staying with intentional attention.

Beautiful. Thank you.

Thank you, perfect pace, simple guidance eased my mind

Excellent guidance with ample space and silence. Loved it

Excellent practice. Thoughtful, clear. Useful pacing Time for practice with silence -really well done Thanks so much!

Clear, calm guidance, with just the right amount of instructions, no music: all positive characteristics to me.

I am transitioning from concentration to more insight focused practices. This helps a lot.

Very good exercise. Relaxing. Well paced.

Very good guidance
🙏🙏

Love this. Feels very natural. Great timing. Excellent guidance.

This is great! I’ve had this bookmarked forever but never listened. His voice is calm and peaceful, instructing in clear and easy language. This is as perfect for those who say “I can’t meditate!” or “I don’t know what being mindful is!” as it is for those of us with a more seasoned practice. Don’t let the length of this deter you — it goes by quickly! ✌🏼

Nice, simple, room to practice. Thank you.

I really enjoying this guided mindful experience. Thank you

Perfect pace and guidance!

Great Insight, Open Awareness meditation. One of my favorites here!

Thank you this is such a great grounding practice.

Very useful. Thank you.

An excellent guided meditation. Just the right balance between guidance and silence.

Love the spacing between guidance.