Noting Meditation – Part 4 of 4

Square Breathing – Part 3 of 4
June 25, 2018
Social Media Addiction and Lacrosse – An Opportunity To Disconnect
July 3, 2018
Mindfulness Series - Part 4 of 4

Noting Meditation

By Gordon Harris, Adapted by Trenna Ahlstrom

Sometimes, teens can become overwhelmed. They may feel like they are stuck in a bad situation that will never change. That feeling can cause troubled teens to act out and engage in risky or harmful behaviors. Noting Meditation is one of many methods RedCliff Ascent uses to help teens challenge their negative thoughts and feelings.

Noting Meditation is the final element of Mindfulness Practice use at RedCliff Ascent. Combined with Loving-Kindness Meditation and Square Breathing, these Mindfulness tools helps teens gain greater awareness of and mastery over themselves.

Like the other Mindfulness practices, Noting Meditation can be useful for anyone including parents. Assistant Field Director Gordon Harris believes this form of meditation to be ancient in origin. He considers it to be similar to the form of meditation practiced by the Buddha while he sat beneath the Bodhi tree.


Noting Meditation is a method of training our present moment awareness by labeling sensations, thoughts, and emotions. Because noting practice encourages people to notice that their thoughts and feelings are not lasting, regularly practicing Noting Meditation helps people to see that change is fundamental to life.


  • Time: 12-15 minutes
  • Positioning: For this practice, you can be in a position similar to the seated position used in Square Breathing.


Noting Meditation involves training yourself to pay attention. It requires an awareness of your five senses and your inner thoughts. For example, you would label a sensation (1) sight, (2) sound, (3) feeling or touch, (4) taste, (5) scent, or (6) thought. When you pay attention to what is happening in your mind, almost every experience can be labeled in one of these six ways.

This is the foundational shape of Noting Meditation. By noting each experience, the experience is identified as something outside yourself. This helps you to develop awareness and acceptance of present moment you are experiencing. This can also be used as a tool for students to use at any point to re-ground themselves in the present moment when their minds are pulled into the past (anger and resentment) or future (fear and anxiety).

Instructions for Noting Meditation

Before you begin, find a comfortable space and posture, and begin by taking a few deep breaths. Then, take a few moments to just be. If you need to make any adjustments to your posture, now is the time to do so. Allow yourself to settle into a comfortable position. Then begin by focusing on the breath and noting the sensations that arise. Don’t try to control your breathing, just allow it to come naturally as you note the experiences and sensations that flow into the present moment.

For example, your experiences may be: Hearing--neutral, seeing--pleasant, pressure--unpleasant, stretching--unpleasant, calm, imaging thought, curiosity, uncertainty, itching--unpleasant, remembering thought, anticipation, joy, hope…

Finally, challenge yourself to be curious, and explore your own mind, body, and emotions. The practice will likely become easy quickly. Each person intuitively knows what “label” to place on their experiences, thoughts, and emotions.

With this in mind, “Do or do not. There is no try.” There is no wrong way to practice Noting Meditation.

Change is Possible

Parents of troubled teens may also feel that they are stuck in an impossible, unchangeable situation. That is not true. All situations change. Encouraging your teen to practice Mindfulness, or practicing Mindfulness yourself as part of your self-care is one of the many small things that you can do to change your situation for the better.