Mental Noting Thoughts
Level 1: Noting Your Thoughts
- Set a timer for 5 minutes
- Use the Level 1 section on the worksheet below
- Structure your observations as: "I am thinking about X"
Mental noting does not mean trying to control your thoughts, you are simply describing them, you are an observer of them. Try to be attentive and remember that you are practicing using your mindfulness muscle.
Find a comfortable place where you won't be disturbed. Try to be in tune with the content of your thoughts. As you become aware of what you are thinking about, start writing your thoughts down on the worksheet. Keep it short - don't analyze your thoughts, simply notice what you are thinking and write it down. Then, shift your focus to your next thought. Little by little, you will practice being mindful throughout those 5 minutes.
Examples:
I am thinking about how my work day went.
I am thinking about my dog.
I am thinking about the movie that I saw yesterday.
I am thinking about the plot of the book that I'm reading.
Mental Noting Experiences
Level 2: Noting Your Experiences
- Set a timer for 10 minutes
- Use the Level 2 section on the worksheet below
- There are several useful ways in which you can structure your observations: 1. I am thinking about X. 2. I feel the emotion Y. 3. When I think about X, the emotion Y occurs in me. 4. When the event X happens, I feel Y and my thoughts are Z.
In this level, you will note your thoughts, emotions, observations, and physical sensations. Basically, you will note any experience that may arise in you.
Don't analyze or judge your experiences. You are simply describing them as an objective observer.
For instance, instead of saying: I can't believe how depressed I feel! Another day where I won't be able to do anything useful.
try: I can notice sadness and depressed mood inside me. I also feel unmotivated and tired to do anything.
Instead of saying: I don't know how I'm going to make ends meet this month. I don't how I'll manage, everything is just going to be worse.
try: I am thinking about not having enough money. I feel hopeless, and I keep thinking negative things about the future.
Notice that by describing your experiences (emotions, thoughts, events), instead of analyzing or labeling them, you can remove a layer of unnecessary suffering. Maybe you do have an objective problem, a negative feeling or thought, or an inconvenient event. If you are being overly reactive to it, however, this can make the entire situation more difficult for yourself. This is how mental noting can bring clarity and calmness to situations (Fronsdal, 2008).
There are several useful forms that you can use when mentally noting your experiences:
- I feel the emotion X.
- I am thinking about Y.
- When I think about X, the emotion Y occurs in me.
- When the event X happens, I feel Y and my thoughts are Z.
Some other useful examples that can show you how exactly you should note your experiences are:
Additional Examples:
I feel nervous when I think about finding a parking space tomorrow.
When I'm having an argument with my boyfriend (event), I feel extremely angry.
I am thinking about how hard it is for me to meet new people, and that makes me feel sad.
I feel irritable, and that makes me feel like arguing with my family.
After my retirement (event), I feel very lonely.