Meditation · Insight
Noting Practice
Vipassana labeling — 'thinking', 'planning', 'hearing' — the gap-maker
The insight (vipassana) practice of applying a soft mental label to whatever arises — "thinking," "hearing," "planning," "restlessness." Creates a small gap between you and the experience.
How to note
- Whisper the label internally — 'thinking'
- One word, not analysis
- Note and return to the breath (or note the next thing)
- If the label itself becomes the thinking, drop it and just watch
Common notes to keep handy
thinking · planning · remembering · hearing · seeing · tension · itching · restlessness · wanting · aversion · pleasant · unpleasant · neutral
What I noticed I was doing most often when I noted
The label is the light switch
You can't be lost in a thought and note it as 'thinking' at the same time. Naming it is the moment of waking up.