How to Meditate: Noting
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- Опубліковано 22 тра 2024
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Thanks, I've been having troubles with the mahasi noting instructions overwhelming me as there were so many different labels. This really simplifies things, going to give this a try.
Thanks for posting this Roger! Loving the series. Have you considered a slightly more meta video in which you discuss the skills of responsiveness, patience, sensitivity etc around how to choose what practice to use in any given sit or period of practice?
Thanks Roger!
What a great introduction to noting! I have been doing noting almost exclusively for 6 years now and it has brought me a lot of insight which came with significant reductions of suffering, so I can totally attest to the power of noting.
I am very curious to learn more about the other meditations you recommend and under what conditions you would recommend what meditation. I might have gotten a bit stuck on this style of meditation and therefore can even feel somewhat uncomfortable if I am meditating and not noting :)
I tried noting for a while, but it felt too conceptual and too heady for me. What’s worked the best for me is mixing Shikantaza and working with the Koan “Mu”. I understand that noting can be very powerful, it just never resonated with me. For some reason or another, I’m pulled toward Zen and Dzogchen style practices. Thanks for sharing :)
I also like shikantaza. I find it really helpful for not thinking. You just sit for no reason. Its great. I've weirdly being doing more noting meditation and focusing on the breath meditation.
In Mahasi noting practice there is also a request to watch the breath. One watches the breath and then whatever distracts from the breath one notes. This seems to conflict somewhat, as there is always something to note besides the breath, and I've never really resolved that conflict entirely though it doesn't create a problem for me anymore. Nowadays I use the breath as a type of anchor. Did you make a conscious decision to not include the breath in your video? Is there some balance to strike during Mahasi-style vipassana between noting and concentrating on the breath?
The breath is a good starting place for noting, and can be a very good anchor, though exists at a level of abstraction above the senses. What makes up our perception of the breath, but sensations, sounds, and mental images. It depends at which level of analysis you wish to perceive and make sense reality. I reccomend flexibility!
Since I am identified with the ego and it is pretty much what is in the center of my attention all the time, for me Noting meditation is something like: thought, thought, thought, thought, thought, sensation, thought, thought... The noting itself become a form of new neurosis and mental masturbation and get me away from the present moment. Any advise?
There's such a thing I would call 'bracketed noting' where you choose to only focus and note within a limited part of experience. For example, you could disregard thoughts and decide to only note body sensations. Make a word bank for yourself with lables such as "itch", "pain", "tingle", "warmth", "soft" etc. And focus solely on scanning the body and using these lables to describe what you feel. If thoughts are so domineering for you at the moment, and they really cloud your ability to sense anything else (which can only be partially true) it could be that noting isn't a good fit for your practice right now - but later it could be :).