This playful Ten Percent Happier meditation led by Jeff Warren. On the podcast, it's called
According to the website: Be like a robot and try this light-hearted noting practice. Give your anxiety a break by immersing yourself fully in your external senses.
Warren starts with a couple calming breaths - in slow, then out on the count of four. Keep your eyes open. Then, at a rhythm of your own choosing, begin noting sights, sounds, thoughts. Say: "Hear" or "See" or "Feel." Make your voice a bit robotic. You are calm, noting like a metronome.
Initiate your noting sequence. It's like you're pouring your attention outward. Go at a pace that works for you. Long exhales. Yoke your noting to the end of your breath.
Robots don't get rushed. Keep the rhythm going.
Warren thanks his teacher Shinzen Young, a very skillful robot.
(I just thought of the connection between "noting" practice and "noticing.")
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