In This Life Itself – Practical Teachings on Insight Meditation by Uda Eriyagama Dhammajiva Thero is published by the Mitirgala Buddhist Monastery in Sri Lanka. It offers detailed instructions on a range of practices, including breathing techniques, walking meditation, noting and establishing mindfulness in daily affairs.  It also presents instructions on how to observe sensory phenomena in order to challenge the concept of a “self” as described by the Buddha in the Dasa Sanna and Girimananda suttas. Download In this Life Itself here (320KB/69 pages):

In this Life Itself – Practical Teachings on Insight Meditation

 

What is Noting in Buddhist Meditation?

“Noting” is a technique used in Buddhist meditation, particularly in the Theravāda Vipassanā (insight) tradition. The practice involves mentally noting or labeling the predominant object of awareness as it arises in the present moment. The purpose of noting is to develop clear comprehension and mindfulness of one’s experiences, leading to deeper insight into the nature of reality.

Here’s how noting meditation works:

1. Observation: As you meditate, you’ll naturally become aware of various sensations, thoughts, emotions, and other phenomena.
2. Labeling: When you become aware of a particular sensation or thought, you mentally note or label it. For example, if you feel an itch, you might mentally note “itching.” If you become aware of a thought about the past, you might note “thinking” or “remembering.”
3. Returning to the Primary Object: After noting, you gently return your attention to the primary object of meditation, which might be the breath, body sensations, or another chosen object.
4. Continuous Noting: As you meditate, you keep noting whatever arises in your awareness. This includes sensations, sounds, tastes, smells, emotions, and thoughts.

The benefits of noting in meditation include:

• Increased Mindfulness: By noting, you become more aware of what’s happening in the present moment. This helps you develop mindfulness, a key aspect of Buddhist meditation.
• Preventing Absorption: Noting can prevent you from getting absorbed or lost in a particular sensation or thought. By labelling it, you acknowledge its presence without getting entangled in it.
• Developing Insight: Over time, noting can lead to deeper insights into the impermanent, unsatisfactory, and non-self nature of all phenomena, which are key insights in Buddhist teachings.
• Enhancing Concentration: Noting can also help enhance concentration by giving the mind a specific task to focus on.

It’s worth noting (pun intended) that while this technique is valuable, it’s just one of many meditation techniques in the Buddhist tradition. If someone is interested in practicing noting, it’s beneficial to receive guidance from a qualified teacher or attend a meditation retreat where the technique is taught.