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Focus · Day 3

Noting

Give each distraction a soft label, thinking, hearing or feeling, then come back to the breath.

VoiceAI voices

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Read the words
  1. This is Focus, day three. Today you will learn noting, a simple way to handle distractions.
  2. Find a steady seat. Upright, relaxed, feet on the floor.
  3. Close your eyes if that feels okay, or let your gaze rest low.
  4. Take a couple of slow breaths, and then let the breath find its own pace.
  5. Rest your attention on the breath, wherever you feel it most clearly.
  6. Sooner or later something will pull you away. When it does, give it a quiet label.
  7. If it is a thought, a plan or a memory, say silently, thinking.
  8. If it is a sound, say hearing.
  9. If it is an itch, an ache or any feeling in the body, say feeling.
  10. One word, said softly in your head. Then come back to the breath.
  11. The label is not a judgment. It is more like a nod to the distraction as it goes by.
  12. Rest on the breath, and note whatever pulls you away.
  13. Notice what happens to a thought once you have named it. Thinking. Then back to the breath.
  14. If you hear a sound, there is no need to work out what it is. Hearing. Back to the breath.
  15. If your body asks for attention, say feeling. If you need to move, move slowly, then come back.
  16. If you are not sure which label fits, pick any one. Getting it exactly right does not matter.
  17. Keep going. Breath, note, return.
  18. Some distractions will come back again and again. Note them each time, in the same soft tone.
  19. Let the labels get quieter and lighter as you go.
  20. Stay with it. Breath, note, return.
  21. In a moment we will finish. Let the labels go, and rest for a few breaths with no task at all.
  22. Notice your body sitting here, and the sounds around you.
  23. Take one fuller breath in.
  24. And out.
  25. Open your eyes if they were closed.
  26. That is day three. Thinking, hearing, feeling. Three words you can use any time your mind gets crowded.