1 of 1

Freestyle Noting

In freestyle noting we use a simple 1-2 word note (ex: "hearing" or "breathing in") to identify our real-time sensory experience.

Core Instructions:

Additional Notes:

In its simplest form, social noting is Mahasi Sayadaw-style choiceless vipassana done aloud while taking turns. Each meditator calls out a one-word description of the phenomenon that spontaneously arises in experience.

Here is an example:

Jane: Itching

John: Thinking

Jane: Tightness

John: Hearing

(Continuing to alternate)

Seeing

Curiosity

Alertness

Dullness

Happiness

Aversion

Fear

Coolness

Itching

There is no right or wrong answer; whatever arises in experience is called out (noted). This exercise, in which two meditators take turns noting their experience aloud is called ping-pong noting, pop-noting, or social noting. Social noting can also be done round robin style, in a circle, (or virtually online.)