A Zen Mind Guided Meditations - Noting Meditation for Mindfulness & Present Moment Awareness

Episode Date: September 23, 2026

🫧 During this practice, we will explore a mindfulness technique called noting, which helps us become more aware of what’s happening as it happens. Here, we’ll gently name the experiences that arise: thinking, hearing, feeling. A thought, a sound, a sensation in the body, all becoming something we can notice. It’s easy to get swept up in an experience before we’ve had a chance to recognize it. By giving it a name, we create a little space between ourselves and what’s unfolding. From that space, we can observe our thoughts and feelings with more clarity and compassion, and feel more connected to the present moment. With love, Jo * No part of this meditation script, voiceover, music, or editing was created using AI. :)  __ Explore more from A Zen Mind  Join me on ⁠Instagram⁠ 💖  ⁠ azenmindglobal.com⁠ Ad-free + extended episodes on ⁠Patreon⁠ Join the ⁠email list⁠  — Our Partners Mental Health Support: Talkiatry Online psychiatry with licensed providers and personalized, evidence-based care — all from home. Elevated Essentials: Quince Timeless, high-quality pieces at accessible prices. This episode is for relaxation and educational purposes only and is not a replacement for professional medical or mental health care. Learn more about your ad choices. Visit megaphone.fm/adchoices

Hello and welcome to A Zen Mind, part of the Airwave Podcast Network. I'm your host, Joe, and I'm so grateful that you're here. If you enjoy this meditation, please consider rating the show on your listening platform, as it truly helps the show reach even more people. You can follow me on Instagram at a.orgend.mind, and for ad-free episodes, check out my Patreon. All links can be found in the description. Now a quick message from the sponsors of today's episode. And as always, once the meditation begins, there will be no advertisements and no disruptions.

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definition of luxury. Hello and welcome to this guide its meditation. Begin by finding a position that feels supportive for your body, either seated or lying down. allowing your eyes to gently close and turning your attention away from the world around you and towards your inner experience taking a slow breath in through your nose feeling your chest expand as you draw the air inward and exhale through your mouth your entire body to soften taking another deep breath in and with your exhale feeling your shoulders drop sinking a little deeper into this moment or deep breath in and along and slow and just allowing your breath to return to its own natural rhythm as you begin to notice the sensation of each breath as it moves as it moves

through your body, noticing the expansion of your inhale, noticing the pause, at the top of the breath, and notice the soft cascading of the exhale. During this practice, we're going to explore a mindfulness technique called noting. And throughout this practice, we'll observe what enters our awareness. We'll gently name what we notice. and then guide our attention back towards the breath. And so just begin by becoming aware of your mind, almost as though you're taking a small step back from everything moving through it, as if you're witnessing it as an outsider.

And notice what appears. The thought arises and you become aware of it. Silently note, thinking. and then gather your awareness back towards the breath. Feeling the next inhale, feeling the next exhale. When a sound enters your awareness, silently note, hearing. And gather your attention again back towards your breath. Awareness is drawn towards a sensation or a feeling within your body.

Silently note, feeling. and once again, it's back towards your breath and as you continue this practice imagine yourself becoming the observer of your inner world watching thoughts appear within the mind

and allowing them to pass through each time something captures your attention recognize what has arrived and offer it a simple label and gather your awareness back towards the breath. Notice how freeing, creating this small amount of space between ourselves and everything moving through the mind can actually be, a thought can be noticed without becoming entangled or carried away by it. A feeling can move through you without carrying your awareness away with it. For the next next,

few minutes. Continue this practice on your own. Letting the breath become the center of your awareness, gently noting what pulls your attention away, and then gathering your awareness back towards the feeling of your breath. Once you feel ready, you may gently begin to release the noting practice, letting the labels fall away and bringing your feet. And bringing your full awareness back into your body as you feel yourself breathing and feeling the weight of your body against the surface beneath you notice the landscape of your mind now as opposed to when you began this practice is there a little more spaciousness between you and your thoughts or maybe you've just become more aware of how often your attention moves without you realizing it as you move throughout the rest of

your day, I encourage you to experiment with noting outside of your meditation practice. And so when you find yourself swept into a thought, recognize thinking when something captures your senses, label what sense it is. This tiny moment of recognition can serve such a grand purpose in our lives. When you're ready, take one more slow, expansive breath in through the nose, then release it through your mouth, beginning to gently notice the space around you again, wiggling your fingers and your toes, and slowly opening your eye, wishing you so much peace and love.