Freestyle Noting
In freestyle noting we use a simple 1-2 word note (ex: "hearing" or "breathing in") to identify our real-time sensory experience.

Core Instructions:

Frame:
______
1-2 Words
Size:
2+ players
Time:
X minutes

Additional Notes:

In its simplest form, social noting is Mahasi Sayadaw-style choiceless vipassana done aloud while taking turns. Each meditator calls out a one-word description of the phenomenon that spontaneously arises in experience.
Here is an example:
Jane: Itching
John: Thinking
Jane: Tightness
John: Hearing
(Continuing to alternate)
Seeing
Curiosity
Alertness
Dullness
Happiness
Aversion
Fear
Coolness
Itching
There is no right or wrong answer; whatever arises in experience is called out (noted). This exercise, in which two meditators take turns noting their experience aloud is called ping-pong noting, pop-noting, or social noting. Social noting can also be done round robin style, in a circle, (or virtually online.)
Last modified 3mo ago