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Basic Noting

Describe your present moment experience with a word or two.

Core Instructions:

Basic Noting Practices:

Six Sense Noting

A basic noting technique using the six senses as our objects of focus.

Core Instructions:

Breath Noting

Develop attentional stability together, by taking turns noticing the "In" & "Out" breath.

Core Instructions:

Noting Body Sensations

Tune into and notice what's happening in your body.

Core Instructions:

Noting Mind States

Tune into and notice the stream of mind states–emotions, attitudes, mood, &/or altered states of consciousness.

Core Instructions:

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:

Additional Notes:

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.)

Binary Noting

A noting technique in which the meditator notes only one of two options at a time, exploring a particular experiential binary.

Core Instructions:

Additional Notes:

Binary Noting is one of the few practices where the Safety Release Valve is discouraged. The reason being that having an additional option, in a practice that is defined by just having two options, really breaks the spirit and purpose of it.

Binary Noting Practices:

Problem / No Problem

Is there a problem in your experience or is there no problem?

Core Instructions:

Practice Quote:

"Don't be surprised if sometimes you have a problem and sometimes you don't." – Kenneth Folk

Lacking / Nothing Lacking

Is there something in your experience which is lacking or is there nothing lacking?

Core Instructions:

Effort / No Effort

Is there effort present, or is there no effort?

Core Instructions:

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:

Additional Notes:

In its simplest form, social noting is -style choiceless 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