Mental Noting

In the blog category “Guided Meditations”, I will provide detailed explanations for all the guided meditation tracks that I will place in the Resources section of this website. These blog posts will be hyperlinked from the “Guided Meditations” page under “Resources” menu option where these meditation tracks in mp3 format will be placed for streaming or for downloading.

As I explained in an earlier blog post, within the broad domain of mindfulness, “mental noting” is a simple method in which we use the default process of thinking to stay present rather than have it carry us away into the past or future. This is the practice of using a simple “note” to calmly name what we are experiencing. When we sit to meditate, we will find our minds raging with thoughts. As thoughts flow by, we mentally note the type of thoughts in a very general way. We can note our thoughts as remembering, judging, planning, believing, worrying, fantasizing, or some combination of them. These are by no means the only categories. You can assign any other category or note as you see fit.

It is wise to not overanalyze the thoughts. We just need to note them as they arise, fall away and are replaced by other thoughts. It is also wise to not get involved in the story of the thoughts. Whenever we realize that we are getting carried away, we should gently note the entire story of thoughts and let go. Once we let go, we will find that they lose their grip on us, they lost their energy and fall away only to be replaced by other thoughts.

There are many different variations of mental noting exercises available from many teachers. They have varying degrees of instructions interspersed throughout the meditations. They are all good and useful. The guided mediation tracks I provide are “bare-bones” in the sense that they have very little instructions in them. The total duration of the mental noting meditation is 15:31 minutes. There are three blocks of 3 minutes each of complete silence in the track.

Towards the beginning of this meditation, I request that we intentionally cultivate an attitude of patience, gentleness and kindness towards ourselves before we begin these exercises. It is very important that mindfulness meditations be accompanied by a sense of openness otherwise their effectiveness may be diminished. Towards the ending of this meditation, I request that we dedicate the merits of this practice to ourselves as well as to all others by affirming these statements:

“May I be happy, may I be peaceful, may I live with ease.
May all beings be happy, may all beings be peaceful, may all beings live with ease”

At the end of the day, we are practicing mindfulness meditation not just for ourselves but also for all others.

If you would like to share your experience, ask questions or provide helpful suggestions on this or any other blog post, then please fill out the contact form below. In a blog category entitled “Website content feedback” I will publish my answers to your questions as well as your suggestions wherever appropriate. I will be also delighted to publish your experience, if you would like me to do so. Thank you !!!

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