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Feature: Noting
Noting is a meditative practice where you give names or labels to the
feelings or sensations without other comment. It is something that is very
easy to know, but can take a few times trying it to really understand it.
This practice is well-known to Buddhists, where it has some other name, but
I'm calling this practice noting because I feel like the name in its original
Pali would be too much of a distracting buzzword. It is also known as
satipatana.
When you are noting something, try and reduce it to the most vague label you
can. If you hear a sound, note hearing. If you feel thoughts, note thinking.
Don't judge any thoughts that come up, you are probably used to having idle
thought from the so-called "monkey mind". Practices like this have been known
to aggravate peoples "monkey minds", so forgive any feelings of frustration
or anger that may pop up. It's just an adjustment, like anything else.
Definitely start with basic sensory noting before jumping into the free
noting. You'll know when it's time.
If you want to read more, look here: https://www.insightmeditationcenter.org/books-articles/articles/mental-noting/
Background:
Given no assumption about meditative background
And a willingness to learn
And I am seated comfortably
And no music is playing
Scenario Outline: basic sensory noting
As a meditator
In order to be mindful of the basic sensory sensations that arise
When I notice input from the body's <sense>
Then I will note <sense> mentally or aloud
Then I let it pass
Then I repeat until done
Examples:
| sense |
| hearing |
| seeing |
| thinking |
| smelling |
| tasting |
| touching |
Scenario: free noting
As a meditator
In order to be mindful of any sensations that arise
When I notice something happen
Then I note it mentally or aloud
Then I let it pass
Then I repeat until done
Scenario Outline: meditation session
As a meditator
In order to meditate for <time>
Given the Clock app is open on a phone or tablet
And the timer function is open
And the time is set for <time>
When I start the timer
Then I clear my head of idle thoughts
Then I start drifting my attention towards noting the sensations that arise
Then I become mindful of the sensations that arise
Then I note the sensations
If I get distracted
Then I turn my attention back to the meditation
Examples:
| time |
| five minutes |
You can’t perform that action at this time.