Day 4 — Noting
foundations
Guided · 8 min7:29
remaining
0:007:29
A simple technique: silently label the dominant experience — thinking, feeling, hearing. The labelling creates a small gap between you and the experience.
Type
meditation
Best Time
Any time
Duration
8 min
Mode
Guided
Phases
1Welcome back13s
2Framing4s
3How noting works15s
4Why it works14s
5Sit15s
6Pre-practice6s
7Try with thoughts1m27s
8Broaden the noting1m43s
9Don't force1m21s
10Steady rhythm1m21s
11Closing13s
Benefits
Introduces the noting techniqueCreates distance from thoughts and feelingsBuilds on the breath anchor from earlier days
About This Practice
A simple technique: silently label the dominant experience — thinking, feeling, hearing. The labelling creates a small gap between you and the experience.
Benefits
Introduces the noting technique
Creates distance from thoughts and feelings
Builds on the breath anchor from earlier days
How to Practice
Keep the labels simple — one word. If you find yourself elaborating, you've left the practice.