Essence Noting

Listening for the sound of something you won’t hear, note any positive mind states that come up, while releasing or allowing any unpleasant states of mind.

Basic Instructions: When it's your turn you can either A) Just Note "Listening," B) Note Pleasant Mind States, or C) Note "Releasing" or "Allowing" when Unpleasant Mind States arise. Example: "Listening," "Allowing," "Relaxing," "Not Knowing," "Listening," "Accepting," "Stillness," "Releasing."

Original Instructions

Created by Kenneth Folk

In-Depth Instructions

by Kenneth Folk