Alternative Noting

The kind of noting described so far could be done anywhere, but an alternate or additional form can be used off the cushion, which is to describe actions being performed.  For example, the practice of focusing on the breath is often noted with the "rising" and "falling" (of the diaphragm), or sometimes "in" and "out" if noting the breath at the tip of the nose.

Walking can be noted as "stepping", or during slow meditative walks as a sequence of "lifting", "moving", "placing", "pressure", etc.  Getting a glass of water, there might be "reaching" for the cabinet handle, "grasping" the handle, "pulling" the handle, "reaching" for the glass, "holding" the glass, "moving" the glass, "reaching" for the faucet, "turning" the faucet, "moving" the glass, "filling" the glass, "reaching" for the faucet again, "turning" the faucet, "raising" the glass, "turning", "sipping", "tasting", "swallowing", etc.

Next: Getting It Done

Table of Contents for How to Meditate