Mindful Noting
“feeling the feeling.”
Here is why that shift in attitude changes everything:
1. The “Observer” vs. The “Participant”
When you note “there is despair“ intellectually, you are often standing outside the experience, looking at it through a window. This can sometimes be a form of subtle resistance—a way to keep the pain at arm’s length.
When you note with interest and curiosity, you step into the room with the emotion. You aren’t just identifying a “thing”; you are witnessing a process. Curiosity acts as a bridge that allows you to move from the head (conceptual) to the body (somatic).
2. The Alchemy of Non-Judgment
The “intellectual note” is often dry and can accidentally carry a hidden “and I don’t want this here.” By contrast, adding Equanimity and Open-mindedness changes the chemical makeup of the awareness:
• Intellectual Note: “There is fear.” (Observation + Potential Resistance)
• Mindful Note: “There is fear… and it is okay that it is here.” (Observation + Radical Acceptance)
This openness removes the “second arrow”—the suffering we add to our pain by wishing it were different.
3. Somatic Exploration vs. Mental Categorization
When you “embrace and hold” the fear with interest, you stop looking for the cause and start looking for the sensation. You begin to see that “Despair” isn’t a solid block; it is:
• A tightness in the chest.
• A hollow feeling in the stomach.
• A specific vibration or temperature.
By being interested in these physical qualities, the mind stops feeding the “story” of the despair and starts witnessing the “energy” of it. Energy is fluid and changes; stories are static and trap us.
4. The “Holding” Presence
The “Intellectual Note” is a function of the Thinking Mind. “Embracing and Holding” is a function of the Heart-Mind (Bodhicitta).
When you hold despair like a mother holds a crying child (as Thich Nhat Hanh often suggested), the despair doesn’t necessarily go away immediately, but it is no longer “your” despair—it is simply a part of the human experience being bathed in compassion. This is the essence of the Mindfulness Protocol.
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“The difference between an intellectual label and a mindful note is the difference between reading a menu and eating the meal.”
A Practice Note for Your Website
If you are drafting this for puremindabiding.com or lovingselftalk.com, you might consider framing this as “The Three Pillars of Noting”:
1. Label: Identifying the visitor (Fear, Despair).
2. Locate: Feeling where it lives in the body.
3. Befriend: Offering the warmth of curiosity to the sensation.
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Audio Script: The Mindfulness Protocol
A Guided Journey from Noting to Embracing
(0:00) Introduction “Find a posture that feels both stable and at ease. Close your eyes if that feels safe, or simply soften your gaze. Take a deep breath in… and as you exhale, arrive fully in this moment.”
(0:45) Step 1: Recognition (The Soft Label) “As you sit here, notice if any strong emotion is present. Perhaps it’s a shadow of despair, a flicker of fear, or a weight of sadness.
Instead of saying ‘I am this feeling,’ we are going to gently name it.
Softly, in your mind, whisper the name of the emotion twice… Fear… fear… or… Despair… despair.
Notice how simply naming it with kindness creates a little bit of space around it.”
(1:45) Step 2: Investigation (Somatic Curiosity) “Now, move your attention away from the thoughts or the ‘story’ of this feeling. Drop down into the body. With the curiosity of a scientist, ask: ‘Where is this living right now?’
- Is it a pressure in the chest?
- A pulsing in the throat?
- A heaviness in the shoulders?
Don’t try to change it. Just be interested in the physical sensations.
- What is its shape?
- Does it have a temperature?
Just stay with the breath and the sensation.”
(3:00) Step 3: Abiding (The Compassionate Hold) “Finally, imagine your awareness is like a warm, golden light. Let this light wrap around the sensation. You aren’t trying to make it go away; you are simply making room for it. Mentally offer it these words:
‘I see you. You belong here, too.’
Feel the difference between judging this feeling and simply holding it with interest. You are the vast sky, and this feeling is just a cloud passing through.”
(4:15) Conclusion “Take one more deep breath, honoring yourself for meeting your pain with such wisdom and grace. When you’re ready, gently open your eyes.”
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Teacher Tips for Recording
• Tone: Keep your voice deep, warm, and slow—matching the “wise” style you prefer.
• Silence: Leave about 10–15 seconds of silence between each step to allow the listener to actually feel the sensations.
• The “Bowing” Mind: Remind the listener (or yourself) that the “Interest” we speak of is a form of love.