09 May Meditation: The “Noting” technique (Meditation in Heston)
The practice of noting—gently labeling arising sensations, thoughts, or emotions with a simple word—originates in Burmese Vipassanā traditions.
By mentally “noting” distractions (e.g., “thinking,” “itching,” “planning”), meditators create a moment of space that both anchors them in the present and cultivates meta-awareness.
While traditional guidance emphasizes sparse, sparing use of noting, some modern teachers have begun to track notings per minute (NPM) as a rough gauge of practice intensity: too few notes risks dullness; too many risks fostering conceptual thinking.
Although NPM remains largely a pedagogical tool rather than a rigorously studied metric, practitioners often find that aiming for around 6–8 notes per minute keeps awareness sharp without overthinking.
Neuroscientific research confirms that mindfulness practices—including noting—enhance attention networks in the anterior cingulate and prefrontal cortices, and shift EEG activity toward increased alpha and theta power, correlating with relaxed alertness.
n this article, we trace the origins and functions of noting, unpack the emergence of NPM, examine its applications and benefits, and offer practical guidelines and cautions for integrating these techniques into daily practice.
Origins and Foundations of the Noting Technique
Burmese Vipassanā and the “Art of Noting”
Historical roots: The systematic use of noting (Pāli: saññā “labeling” or viññāṇa-saṭṭhāna “foundations of consciousness”) is central to the Mahasi Sayadaw lineage of Vipassanā meditation, where meditators learn to note each primary experience—rising abdomen, falling abdomen, sensations, mental states—with a brief mental label.
Purpose: This method harnesses the mind’s natural propensity to think—transforming thought from distraction into a supportive tool for deepening present-moment awareness and insight into impermanence, suffering, and non-self.
Key teachers: Gil Fronsdal refers to noting as “using a simple ‘note’ to calmly name… what we are experiencing,” emphasizing its role in preventing the mind from drifting away from chosen objects of focus (e.g., breath, body).
Headspace & mindfulness apps: Headspace’s guide to noting introduces labeling thoughts or sensations sparingly to “create a bit of space” when one realizes they’ve lost awareness of their breath, helping to let go of habitual patterns without judgment.
Insight Timer and YouTube guided meditations: Many modern guided sessions (e.g., Insight Timer’s 10-minute noting meditations) invite practitioners to whisper labels like “in,” “out,” or “thinking” to maintain engagement.
Mechanics of Noting in Practice
The Process Step by Step
Object choice: Select an anchor (breath, bodily sensation, sounds).
Awareness of distraction: When noticing the mind has wandered, silently note the distraction: e.g., “thinking,” “planning,” “itching.”
Return to anchor: After noting, gently return to the primary object (e.g., following the next breath).
Non-judgmental stance: Use neutral, brief labels—avoid commentary or evaluation (“good,” “bad”).
Functions of Noting
Grounding in the present: Labels act like cognitive anchors that interrupt roll of discursive thought, bringing awareness back to here-and-now
Meta-awareness & self-observation: Observing the act of thinking itself cultivates insight into mental habits and conditional responding
Reduced identification: Noting discourages fusion with thoughts and sensations, promoting equanimity and psychological distance.
Introducing “Notings per Minute” (NPM)
Conceptual Definition
What is NPM? NPM is an informal metric indicating how many times per minute a meditator stops to label an experience during a noting practice.
Why track it? Teachers use NPM to gauge whether a meditator is under-using noting (few notes, risk of mind wandering undetected) or over-using it (too many labels, risk of conceptualizing the experience rather than observing its bare quality).
Practical Rationale
Avoiding dullness vs. overthinking: A very low NPM (<3) may indicate dullness or lack of meta-awareness; a high NPM (>12) could reflect mental hyper-activity, turning meditation into verbal looping.
Optimizing engagement: A midpoint (often cited around 6–8 notes per minute) seems to keep the mind adequately vigilant without getting lost in conceptual commentary.
Comparison to Other Metrics
Breaths per minute (BPM): In breath-focused practice, one might track breaths; NPM analogously tracks labels.
Subjective scales: Alongside NPM, meditators often rate clarity or calmness on a 1–10 scale to triangulate quality of session.
Scientific and Neuroscientific Context
Changes in Brain Function and Structure
EEG signatures: Mindfulness meditation—particularly labeling practices—has been linked to increases in frontal midline theta and alpha activity, markers of relaxed alertness and sustained attention Wikipedia.
fMRI findings: Vipassanā styles that include noting show heightened activation in the anterior cingulate cortex (attention regulation) and dorsolateral prefrontal cortex (executive control) relative to controls Harvard Gazette.
Benefits Documented in Research
Emotion regulation: Regular mindfulness training, often involving noting, reduces amygdala reactivity to negative stimuli and strengthens prefrontal–limbic connectivity Harvard Gazette.
Stress reduction: Meta-analyses of over 200 studies find mindfulness‐based programs lower perceived stress and physiological stress markers (cortisol) apa.org.
Cognitive gains: Sustained noting practice is associated with improvements in working memory, cognitive flexibility, and attentional control Wharton Neuroscience Initiative.
Applications and Guidelines for Practitioners
Structuring a Noting Practice
Begin with basics: Start with simple breath labeling (“in,” “out”) for 5–10 minutes.
Progress to open noting: After grounding, shift to noting any arising phenomena (“tightness,” “hearing,” “thinking”) for the final 5 minutes.
Track NPM optionally: Use a timer app that beeps each minute; note the count of labels per interval without judgment.
Interpreting Your NPM
Low NPM (<4/min): You may be drifting into dullness—try more vivid anchors (body sensations) or shorten session and build consistency
Moderate NPM (5–9/min): Indicates balanced alertness; maintain current pace.
High NPM (>10/min): Risk of over-conceptualizing—simplify labels to a single word (“noting”) or slow tempo of labels.
Integrating Noting into Daily Life
Informal noting: Briefly label experiences during routine activities (“walking,” “drinking,” “listening”) to extend mindfulness off the cushion Mayo Clinic.
Pausing practice: A quick 1-minute noting break at intervals during the day can reset attention and reduce reactivity.
Pitfalls, Limitations, and When to Modify
Over-Reliance on Labels
Conceptual trap: Excessive labeling can paradoxically strengthen discursive thinking if not accompanied by genuine looking into the raw sensation.
Solution: Occasionally switch to open awareness (no labels), allowing direct experience without filter.
Individual Differences
Beginners vs. advanced meditators: Novices may need more frequent notes initially; experienced practitioners often note less but with greater subtlety.
Neurodiversity and attention disorders: People with ADHD may find rapid noting helpful to anchor focus, whereas others may feel overwhelmed—adjust pace accordingly.
Lack of Formal Research on NPM
Emergent practice metric: “Notings per minute” has not been systematically studied in peer-reviewed literature; recommendations are drawn from teaching experience rather than clinical trials.
Recommended future study: Controlled trials comparing fixed NPM targets to open-ended noting could illuminate optimal pacing.
Conclusion
The noting technique offers a simple yet powerful way to harness the mind’s natural labeling capacity for deeper mindfulness and insight. Introducing notings per minute as an informal metric gives practitioners a tangible gauge of engagement—balancing vigilance with openness. While NPM remains a pedagogical tool rather than a rigorously validated measure, many find that aiming for around 6–8 labels per minute fosters stability, clarity, and ease in meditation. As neuroscientific research continues to uncover how labeling transforms brain function—enhancing attentional control and emotional regulation—the practice of noting, augmented by mindful tracking of one’s own labeling rhythm, stands as a robust method for deepening present-moment awareness in both formal and informal contexts.
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