Vipassana meditation techniques for stress relief.(Collection from various books of Theravada Budhism ).
Extend the noting to include intentions and the resultant movement of the body before dramatic changes in body posture.
Mental notes such as "intending," "reaching," "touching," or "standing," can help ground our awareness in our bodies and extend the sense of wakefulness beyond the boundaries of formal sitting and walking periods.
The mental note of "seeing" can be particularly helpful in counteracting the tendency of our attention to rush out through the eyes and get lost in the external world.
The mental note of "hearing" can likewise keep us from getting lost in habitual reactions to sounds.
Mental noting reveals what our experience is, how we relate to it, and what happens to it when we become aware of it.
It helps us to see the basic characteristics of impermanence, unreliability, and lack of independent existence that all things share.
Do things change when we pay close attention to them? How do they change? What is our relationship to these changing experiences?
These questions lead to a fundamental shift in our understanding of freedom. Remember that mental noting is simply a tool. Know when to use it and when to let it go.
Noting is unnecessary when mindfulness is strong and continuous or when the objects being attended to are too numerous or rapid in appearance to note precisely. In that case, a general note (such as "thinking," instead of trying to note the specific kinds of thoughts) can be helpful.
It is always possible, if mindfulness is strong enough, to be fully aware of an experience even though you may not be able to note it.
When noting is used properly, it leads to the realization of no-self (anatta), the crown jewel of the Buddha's teaching, as we come to understand directly that there are experiences but no-one to whom they refer.
As the Buddha said in the Bahiya Sutta, "Just this is the end of suffering."
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