Noting: A Guided Meditation Script

Hello, and welcome. (3s pause) In this session, we'll explore the practice of 'noting' to observe our thoughts and feelings. (9s pause) It's a wonderful way to bring gentle awareness to our inner world without getting swept away by it. (4s pause) Let's begin by finding a comfortable position, whether you're sitting or lying down. (8s pause) Allow your spine to be long yet relaxed, and your shoulders to gently drop. (9s pause) You might close your eyes if that feels right for you, or simply lower your gaze. (9s pause) Take a few moments to settle in. (6s pause) Notice the sounds around you, then let them fade into the background. (9s pause) Bring your attention to your body. (5s pause) Feel the points where your body makes contact with the chair or the floor. (9s pause) Feel the weight of your hands in your lap or at your sides. (9s pause) Now, let's gently bring our awareness to our breath. (6s pause) You don't need to change your breathing in any way, just notice it. (9s pause) Feel the air as it enters your nostrils, and as it leaves. (9s pause) Notice the gentle rise and fall of your chest or abdomen. (9s pause) Take a deep breath in. (3s pause) And exhale completely. (6s pause) Again, a deep breath in. (3s pause) And exhale. (6s pause) Allow your breath to return to its natural rhythm. (9s pause) As you continue to focus on your breath, you might notice thoughts arising. (9s pause) This is perfectly normal. (5s pause) Our minds are constantly producing thoughts. (6s pause) Instead of getting caught up in them, or trying to push them away, we'll simply acknowledge them. (15s pause) This is where 'noting' comes in. (6s pause) When you notice a thought, gently label it in your mind. (9s pause) For instance, if you're planning your day, you might mentally say 'planning.' (4s pause) If you're remembering something, you could say 'remembering.' (4s pause) If it's a judgment, simply 'judging.' (9s pause) There's no need to analyze the thought, just note its presence. (11s pause) Then, gently return your attention to your breath. (9s pause) Let's try this together for a few moments. (6s pause) Breath in. (4s pause) Breath out. (4s pause) If a thought arises, simply note it. (9s pause) Perhaps 'thinking.' (4s pause) Or 'storytelling.' (4s pause) And then, return to the breath. (9s pause) We'll extend this to feelings as well. (6s pause) When you become aware of a feeling, acknowledge it with a gentle label. (4s pause) If you feel a sense of unease, you might mentally say 'worrying.' (4s pause) If you feel calm, simply 'calm.' (9s pause) If there's irritation, 'irritation.' (9s pause) Again, no need to delve into the feeling, just observe and note its presence. (4s pause) Then, gently redirect your focus back to the sensation of your breath. (4s pause) Let's continue this practice for the next few minutes. (8s pause) Allowing whatever arises to be acknowledged and then released. (11s pause) Breath in. (4s pause) Breath out. (4s pause) Noting. (4s pause) Returning. (4s pause) You might notice periods of quiet, where no strong thoughts or feelings demand attention. (4s pause) Simply enjoy these moments of spaciousness. (9s pause) There's nothing to do, nowhere to go. (8s pause) Just being here, now, with whatever is. (9s pause) As we near the end of our practice, slowly begin to widen your awareness. (4s pause) Bring your attention back to the sounds in the room. (9s pause) Feel the contact points of your body once more. (9s pause) Take a deep, cleansing breath in. (3s pause) And exhale slowly, releasing any remaining tension. (9s pause) When you're ready, gently open your eyes, bringing this newfound awareness into the rest of your day. (15s pause) Thank you for joining me in this exploration of noting. (9s pause) I look forward to seeing you again next time.