NOTING

The Practice of Emotional Healing

Advance Noting Practice

Relationships

Immediate Family: Brigitte, Heidi, Andrew

Extended Family: Anchal, Mikaela, Larry, Glenna, Arnold Clark, Wayne Clark, Linda Clark

Childhood Experiences & People: Bullying- Marilyn Porter

Workplace

Experiences & People: S&S – Steve Ill, Roberts- Jeff Dickson, Bill Hanes, U of Guelph- Began, Loyd Cummins

Social

Harmful People: John Dieter,

Losses & Betrayals

Loses: Grama Clark, Dad, Erv Wiens,

Betrayal: Mom, Steve Ill, Gary Ricketts, Jeff Dickson,

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Basics Noting Practice

Explain – how just noting our emotions help us to reduce stress

Simply noting or naming our emotions—a practice known as “affect labeling”—can significantly reduce stress and enhance emotional well-being.Mediate+3MI Blue Daily+3Wikipedia+3

When we experience intense emotions like anger, fear, or anxiety, our brain’s amygdala—the center for processing threats—becomes highly active, triggering stress responses such as increased heart rate and rapid breathing. However, research indicates that consciously identifying and labeling these emotions can diminish the amygdala’s activity and engage the prefrontal cortex, the brain region responsible for rational thinking and decision-making.

This shift allows us to create a mental distance from our emotions. Instead of being overwhelmed, we observe our feelings, which helps in reducing their intensity. For instance, acknowledging “I feel anxious” can make the emotion more manageable, enabling us to respond thoughtfully rather than react impulsively.

Moreover, this practice fosters self-awareness and emotional regulation. By recognizing and naming our emotions, we can better understand their origins and choose appropriate coping strategies. Dr. Kim Blackham

Incorporating affect labeling into daily life—such as during stressful moments or emotional upheavals—can be a powerful tool for managing stress and promoting mental clarity.

In meditation, “noting” is a technique where you gently acknowledge and label thoughts, emotions, and physical sensations as they arise without getting caught up in them. It’s a way to observe the mind’s activity without judgment, allowing you to return to your chosen focus, such as the breath, more easily.

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Here’s a more detailed explanation:

Acknowledging Distractions:

When thoughts or emotions arise during meditation, noting involves recognizing them and labeling them with a word or phrase, like “thinking,” “feeling,” or “resisting,”.
Detachment:

This labeling helps to detach from the content of the thought or feeling, creating space between you and the experience.
Returning to Focus:

After noting, you gently shift your attention back to your primary meditation object, such as the breath or a mantra,.
Benefits:

Noting can help reduce the grip of distracting thoughts, improve concentration, and cultivate a greater sense of mindfulness.