Noting Options

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Noting with Flexible Labels: SeeHearFeel can cover any of the 5 Ways (“divide and conquer” so components are only added together rather than cross-multiplying): — inner active states (untangle senses of self), — outer active states (anchor and merge, expanding sense of self), — rest states (attenuate self and world to tranquil, relatively undifferentiated states), — flow states (dissolve self and world into energy of dynamic change), or — spaciousness (turn toward Source of experience by looking behind, through, beyond, around, between, etc [the openness around or thinness within] all arisings/passings of See Hear or Feel)

2 Phases: 1. Acknowledge phase (contact with sensory experience — detection clarity: “aiming” awareness) 2. (“Gone” or) Focus phase (open-up and soak-in to experience — content clarity: “covering” with awareness)

3 Functional Components: 1. pacing (steady: strengthens concentration) 2. wording (labels: strengthens clarity) 3. tone (gentle/matter-of-fact/accepting: strengthens equanimity)

4 “OKs” : It’s ok to... 1. ...guess 2. ...miss 3. 4. ...average a period of experience

5 Noting Options (in addition to the standard See Hear Feel instructions): 1. Emphasis: exclusive or inclusive (theme and/or modality) — optional label theme-specifiers (-in, -out, -rest, -flow, -space, “New”, “Gone”, “Both”) 2. Subdivide (by “Flavor” e.g. Feel-In subdivided into “anger”, “shame”, “disappointment”, “excitement”, etc.; or by “spatial distribution” e.g. “face”, “shoulders”, “gut”, etc.) 3. Re-noting: 1, 2, 3... or “note-till-gone” (can slow down experience and reduce flooding) 4. Stance: active stance (direct/create) or passive stance (detect/wait) — or somewhere in between — during acknowledge and/or focus phases (may work with alternating) 5. Zooming: control of spatial scope of object/region/space being noted (local focus, global focus, or local-global focus)

6 Noting Applications: 1. drop Noting altogether (use another technique: Do-Nothing; Nurture-Positive; Turn-Back/Self-Inquiry) 2. no labeling 3. mental labeling 4. sub-vocal labeling 5. vocal labeling 6. strong vocal labeling

7 Principles to Guide Focus Choice 1. Can be led by Interest, 2. Opportunity, or 3. Necessity 4. Should not be led by Craving, 5. Aversion, or 6. Unconsciousness 7. Don’t make a big deal of Focus choice: all can be used to develop skills of Mindfulness