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Mindfulness With Mental Noting

Learn how the technique of mental noting unwinds anxiety, reduces our reactivity and anchors us in our calm center.

So just taking a moment to get comfortable and settle in here for this meditation. When you're ready, if you care to, just allowing your eyes to lightly close. And now just inviting you to take three deep, slow, full breaths as a way of arriving here a little more fully. So breathing in. And breathing out.

And two more breaths in the same way. And then with each exhale, can you get a sense of allowing any tension or tightness in the body to soften a little and let go. And then on the next exhale, just letting your breath return to its own natural rhythm and pace as you just continue now to be attentive to the breath. Just resting the mind on the movement of the breath in the body. And as you follow the breath, if at some point you get lost in thought or distracted by something, in that moment, just really tuning into what it was that caught your attention.

Was it a sound? Or a thought? Or perhaps a feeling? So each time you're drawn by a distraction, just mentally noting it. So if there's sadness, you might mentally note, Oh, here's sadness. If there's anxiety, you mentally note, Oh anxiety. Or if you prefer to keep it even simpler, you can just note, ah, feeling. If you get lost in thought, just mentally note, thinking.

And after you've mentally noted thing, you just let go of distracted you and return your attention to the feeling of the breathing. And so you don't have to note every single thought and feeling that arises, just the ones that distract you and pull you out of the present moment. And as this practice begins to draw to a close, just taking a deep breath in. And then letting it go. Begin to wriggle fingers and toes.

And when you're ready, you can open the eyes. And throughout the rest of the day, you can take this practice of mental noting with you. The more you note your thoughts and emotions, the less vacant hook you and draw you into reactivity. With continued practice, mental noting can become second nature and can act as an anchor to your calm center and a steady awareness. Wishing you a wonderful day.

Meditation

2

Mindfulness With Mental Noting

Learn how the technique of mental noting unwinds anxiety, reduces our reactivity and anchors us in our calm center.

Duration

Your default time is based on your progress and is changed automatically as you practice.

So just taking a moment to get comfortable and settle in here for this meditation. When you're ready, if you care to, just allowing your eyes to lightly close. And now just inviting you to take three deep, slow, full breaths as a way of arriving here a little more fully. So breathing in. And breathing out.

And two more breaths in the same way. And then with each exhale, can you get a sense of allowing any tension or tightness in the body to soften a little and let go. And then on the next exhale, just letting your breath return to its own natural rhythm and pace as you just continue now to be attentive to the breath. Just resting the mind on the movement of the breath in the body. And as you follow the breath, if at some point you get lost in thought or distracted by something, in that moment, just really tuning into what it was that caught your attention.

Was it a sound? Or a thought? Or perhaps a feeling? So each time you're drawn by a distraction, just mentally noting it. So if there's sadness, you might mentally note, Oh, here's sadness. If there's anxiety, you mentally note, Oh anxiety. Or if you prefer to keep it even simpler, you can just note, ah, feeling. If you get lost in thought, just mentally note, thinking.

And after you've mentally noted thing, you just let go of distracted you and return your attention to the feeling of the breathing. And so you don't have to note every single thought and feeling that arises, just the ones that distract you and pull you out of the present moment. And as this practice begins to draw to a close, just taking a deep breath in. And then letting it go. Begin to wriggle fingers and toes.

And when you're ready, you can open the eyes. And throughout the rest of the day, you can take this practice of mental noting with you. The more you note your thoughts and emotions, the less vacant hook you and draw you into reactivity. With continued practice, mental noting can become second nature and can act as an anchor to your calm center and a steady awareness. Wishing you a wonderful day.

Meditation

2

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