Noting Practice
Vipassana Noting
How to
As each thought, sound, or sensation arises, silently label it with a single soft word — "thinking," "hearing," "feeling" — then let it go and return to a resting attention, without engaging the content of what arose.
Benefits
- Creates useful distance from the content of thoughts and reactions
- Makes the habitual, automatic quality of mental activity visible
- A precise technique often used in intensive Vipassana retreats
Practice
15-20 minutes; keep labels brief and soft rather than turning them into a running commentary.
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General information, not medical advice. If you have a health condition or pain, talk to a doctor or qualified teacher first.
