How to use the noting technique in meditation: 7 steps to try
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what the noting technique is, and how it helps you distinguish thoughts vs. distractions in meditation. Plus, how to use the noting technique in your practice.
One of the best ways to detach yourself from your thoughts is to simply acknowledge them — and then move on. In meditation, this is called the noting technique. The process is pretty simple. You label your passing thoughts, emotions, and physical sensations as they occur. That’s it! The point isn’t to pass judgment or analyze what’s happening, but rather to note how your mind and body are working. This can also be helpful when you’re starting out with meditation and your thoughts drift frequently. Ultimately, the noting technique can help you cultivate a greater sense of mindfulness and a sense of calm.
What is the noting technique in meditation?
The noting technique in meditation originates from Vipassana or insight meditation. Vipassana means "to see things as they really are," and it focuses on developing deep awareness and understanding of the mind and body.
To use the noting technique, you bring an awareness to whatever is happening in your mind and body. For instance, if you notice a thought about your grocery list, you simply note "thinking." If you feel a tingling sensation in your leg, you note "tingling." You don’t need to analyze or get involved with these experiences, but just acknowledge them and let them pass. This can help stop your thoughts from running away from you and causing stress or distraction.
Using the noting technique regularly can bring several benefits:
Increased mindfulness: Becoming more present and aware of each moment can help you appreciate the little things in life.
Greater self-awareness: Recognizing patterns in your thoughts and behaviors can lead to better understanding and management of your reactions and emotions.
Reduced reactivity: Labeling your thoughts and feelings can create a small distance between you and your experiences. This detachment can prevent you from getting carried away by your thoughts and feelings.
Noting thoughts vs. being distracted
It’s common to get distracted during meditation. However, there’s a difference between noting thoughts and being preoccupied by them.
Noting thoughts: When you note a thought, you consciously acknowledge its presence and label it. For instance, if an idea for dinner pops into your head, you might mentally say "thinking." Being deliberate can help you remain aware of your mind's activity without getting lost in it.
Being distracted: When you’re distracted, you’re unaware that your mind has wandered. For example, you might remember a recent argument or start planning your day, so you lose touch with your breath and the present moment.
How noting prevents distraction
When you regularly label your thoughts, you train your mind to recognize when it starts to wander. This recognition can help you bring your focus back to your breath or the present moment more quickly.
For example, if you’re meditating and you hear a car outside, you can note "hearing." Instead of following the sound with more thoughts like, "I wonder who that is?" or "Where are they going?" you simply note "hearing" and return to your breath. Essentially, you acknowledge it without letting it disrupt your meditation. With time, this awareness can become a habit.
Examples of common distractions and how noting helps
Consistently practicing noting can help you recognize distractions early and address them effectively. This can lead to a more focused and mindful meditation practice, helping you stay present and aware.
1. Physical sensations: If you feel an itch or pain during meditation, instead of scratching or moving, note "itching" or "pain," then return to your breath. This can help you maintain focus and learn to observe discomfort without reacting to it.
2. Emotional reactions: You might suddenly feel happy, sad, or frustrated. Instead of diving into these emotions, note "feeling happy," "feeling sad," or even simply “emotion.” This can help you observe your emotions without becoming overwhelmed by them.
3. Random thoughts: Your mind might wander to memories, plans for your day, or something completely unrelated. Note "thinking" and gently guide your attention back to your breath to help you reduce the impact of these random thoughts.
How to use the noting technique in meditation: 7 steps to try
Using the noting technique in meditation can help you become more aware of how you’re feeling, which can lead to greater mindfulness and inner peace.
1. Start with a comfortable position
Find a quiet place where you won't be disturbed. Sit in a comfortable position, either on a chair or cushion. Ensure your back is straight but not tense, and rest your hands on your lap or knees. Take a few moments to settle into your position. Close your eyes, or keep them gently open with a soft gaze.
2. Focus on the breath
Notice the sensation of the breath as it enters and leaves your nostrils or the rise and fall of your abdomen to help anchor your attention in the present moment. Allow your breath to flow naturally. Observe its rhythm to help calm your mind and prepare you for noting.
💙 Try Counting the Breaths with Jeff Warren at the start of your meditaiton to help enhance your focus.
3. Label thoughts and sensations
Keep your labels straightforward, such as "thinking," "feeling," "hearing," and "planning." When you notice a thought, emotion, or physical sensation during meditation, mentally label it. For example, if you have a thought, note "thinking." If you feel a prickle, note "itching." Avoid judging or analyzing your thoughts and sensations — just note them, let them go, and return to your breath to help create a sense of detachment.
💙 Heighten your Awareness of your thoughts and feelings during the 7 Days of Focus series with Tamara Levitt.
4. Stay present
Whenever you notice your mind wandering, gently bring your attention back to your breath or the current experience. Don't be hard on yourself. Simply note the distraction and gently guide your focus back to your breath or body sensations. This gentle redirection helps strengthen your ability to stay present over time.
💙 Practice the art of noticing to deepen your presence with guidance from Tamara Levitt’s Returning to Now meditation.
5. Be consistent
Practice regularly, beginning with short sessions like 5–10 minutes each day, and gradually increase them as you become more comfortable. You don't need to note every single thought or feeling, but use it as a gentle reminder when you've strayed from focusing your breath.
💙 Listen to The Mindset for Lasting Change in the Build Habits That Actually Stick series for inspiration to stay consistent.
6. Use in daily life
Practice noting your thoughts and feelings during everyday activities like walking, eating, or doing chores. For example, if you're washing dishes and start thinking about something else, note "thinking" and bring your focus back to the water and the dishes to help you stay more present in daily life.
💙 Use the see-hear-feel technique to practice Mindfulness in Daily Life with Shinzen Young.
7. Be patient
Allow time for growth. Be patient with yourself, especially if you’re new to meditation. It's normal for the mind to wander frequently at first. Treat yourself with kindness — if you feel frustrated or impatient, gently remind yourself that any new skill involves a learning curve and that progress will come with practice. Sometimes, just being present with your breath or body sensations without labeling is equally valuable. Let your practice be flexible — adapt to what feels right.
💙 Learning to be patient with others starts by first practicing Patience with yourself.
Noting meditation FAQs
What is the do-nothing meditation technique?
The do-nothing meditation technique involves sitting quietly without trying to control your thoughts, emotions, or sensations. Instead of focusing on the breath or noting thoughts, you simply observe whatever happens without any specific goal or effort. Let go of all attempts to meditate and just be present with whatever arises. This can help you practice radical acceptance.
Can the noting technique be used with other meditation practices?
The noting technique can complement other meditation practices.
Mindfulness meditation: Use noting to enhance your awareness during mindfulness meditation. Labeling distractions as they arise will help you stay present and focused.
Loving-kindness meditation: Noting can help you acknowledge thoughts without losing focus on sending loving-kindness.
Body scan meditation: Noting physical sensations through a body scan can deepen your awareness of your body and mind.
What are some challenges beginners face with the noting technique?
Beginners might face several challenges with the noting technique, and that’s ok.
Frequent distractions: You might find your mind wandering frequently. Don’t worry about it. Just bring your focus back to your breath.
Over-labeling: Labeling every single thought or sensation can be overwhelming. Instead, focus on significant distractions.
Impatience: It can be hard to stay patient and consistent, especially if progress seems slow. Meditation is a skill that develops over time with regular practice.
What is the most powerful meditation technique?
The most powerful meditation technique can depend on your needs and preferences. Some find mindfulness meditation most effective for present moment awareness and reducing stress. Others may benefit more from loving-kindness meditation, which promotes compassion and emotional wellbeing. The noting technique can be powerful if you want to develop greater mindfulness and self-awareness. Experiment with different techniques to find what works best for you.
What is the number one rule of meditation?
The number one rule of meditation is consistency. It's more effective to meditate for a short period every day than for longer periods occasionally. Regular practice can help you build the habit of meditation, and over time, this can bring deeper insights, greater mindfulness, and better mental and emotional wellbeing.
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