NOTING HEALS ME — A PURE MIND TEACHING
Part 3 of 3 — Steps 9–12 + Conclusion
9. Variations of the Practice
As your relationship with noting deepens, you may discover that different situations call for different styles of noting.
Each variation supports healing in its own way.
There is no right or wrong.
Choose the one that feels most supportive in the moment.
A. One-Word Noting
This is the simplest form.
You notice a sensation, emotion, thought, or energy and gently name it with one soft word.
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“Fear.”
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“Softness.”
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“Heat.”
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“Thinking.”
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“Freeze.”
One-word noting keeps your experience grounded and uncomplicated.
It is especially helpful when emotions feel strong or the nervous system is activated.
B. Soft Noting (“Letting It Be Known”)
Instead of using short labels, you simply let the experience know:
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“I see you.”
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“I feel this.”
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“This is here.”
Sometimes words are too sharp.
Soft noting removes labels and replaces them with pure presence.
It is tender.
It is loving.
It is deeply regulating.
C. Body Scan Noting
You bring gentle attention from the feet upward, noticing what is here:
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“Warmth in feet.”
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“Tightness in stomach.”
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“Pressure in chest.”
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“Softness in throat.”
This form is grounding and stabilizing.
It is ideal when emotions feel heavy, or when you want to reconnect with the body safely and slowly.
D. Emotion-Focused Noting
Here, you name the emotional waves directly:
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“Sadness.”
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“Fear.”
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“Hurt.”
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“Shame.”
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“Tenderness.”
This builds emotional courage.
It trains the heart to stay open even in difficult moments.
E. Freeze-State Noting
The freeze response is common in childhood wounds and trauma.
Noting helps you stay connected without becoming overwhelmed.
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“Numbness.”
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“Stillness.”
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“Frozen energy.”
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“Shallow breath.”
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“Returning.”
When you name a freeze state, you unblend from it.
You become the witnessing presence that holds the frozen part with warmth.
This is where trauma begins to thaw.
F. Self-Talk Noting
You combine noting with gentle, loving self-talk:
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“There is fear, and I am here with it.”
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“There is tension, and it is allowed.”
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“There is sadness, and it is held.”
This form is particularly aligned with your Pure Mind style.
It blends mindfulness and compassion in a healing, embodied way.
Each variation is a doorway.
All of them lead you back to presence, softness, and the larger truth:
Nothing in your experience is against you.
It is all rising to be met.
10. Common Challenges and Encouragements
Noting is simple, but the human system can be delicate.
Here are the challenges most people encounter, along with the gentle encouragement that helps them through.
Challenge 1 — “I’m overthinking the labels.”
This is natural.
You are learning a new language of awareness.
Encouragement:
Let the label be simple. You cannot get it wrong.
Even “This is here” is enough.
Challenge 2 — “I want relief too quickly.”
Healing has its own pace.
Noting is not a technique to escape your experience—it is a way to meet it.
Encouragement:
Relief often comes indirectly, as a byproduct of presence, not from pushing for results.
Challenge 3 — “I feel overwhelmed.”
This means your system needs shorter doses.
Encouragement:
Notice for one breath.
Anchor for three breaths.
Tiny steps are still healing steps.
Challenge 4 — “I don’t feel anything.”
This usually means there is a freeze or numbness response.
Encouragement:
Gently note the numbness itself:
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“Numbness.”
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“Nothing here yet.”
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“Waiting.”
Even numbness belongs.
Even stillness belongs.
Challenge 5 — “I can’t focus.”
This simply means there is a lot happening inside.
Encouragement:
Note one thing at a time.
Even “Distracted” is a perfectly valid note.
Challenge 6 — “I want to get rid of this feeling.”
This is the mind trying to protect you.
Encouragement:
You can note the desire itself:
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“Wanting it gone.”
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“Resistance.”
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“Protective impulse.”
The moment you note resistance, it softens.
Every challenge is part of the path.
Noting is not about perfection—it is about presence.
And presence grows every time you meet yourself with softness.
11. The Heart Phrase: “It all belongs in LOVE.”
This phrase is the center of the whole teaching.
It is the foundation and the destination.
It is the truth that transforms noting from a technique into a doorway of deep healing.
When you say inwardly,
“It all belongs in LOVE,”
you are affirming:
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nothing in you is wrong
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nothing is a mistake
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nothing needs to hide
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nothing needs to be pushed away
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nothing is beyond healing
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nothing is outside the circle of compassion
This phrase does not mean you approve of everything that happened to you.
It does not mean what others did was okay.
It does not ask you to accept harm or injustice.
It simply means that your inner experience—your sensations, emotions, thoughts, and energies—belong inside the field of love that heals you.
Your fear belongs in love.
Your anger belongs in love.
Your sadness belongs in love.
Your freeze belongs in love.
Your confusion belongs in love.
Your memories belong in love.
Your inner child belongs in love.
Your longing belongs in love.
When noting becomes infused with this phrase, healing accelerates, because:
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the system stops fighting itself
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shame loses its grip
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resistance softens
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your inner world feels welcomed
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the nervous system unwinds
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trauma slowly releases its tension
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your heart feels held rather than judged
The deeper truth is this:
When you note your experience with love, the parts of you that have been waiting for decades finally begin to relax.
This phrase is more than words.
It is a posture of being.
It is a way of relating to yourself.
It is the healing atmosphere you create around your experience.
And in this atmosphere, everything in you finds room to breathe.
12. Summary: A Life of Loving Presence
Noting is more than a practice.
It is a way of living with honesty, tenderness, and courage.
It teaches you how to meet each moment of your life with clarity and care.
Noting reveals what is true.
You see your sensations.
You see your emotions.
You see your thoughts.
You see the state of your nervous system.
Noting softens what is painful.
You no longer push away what hurts.
You no longer collapse into what overwhelms you.
You meet the pain in small, loving breaths.
Noting strengthens your inner witness.
You become more grounded.
More spacious.
More connected to Presence.
More aware of the Pure Mind within you.
Noting shows you that healing is possible.
Every moment becomes workable.
Every experience becomes approachable.
Every part of you becomes welcome.
Noting awakens the truth:
“It all belongs in LOVE.”
When you live from this truth, your whole relationship with life transforms.
Your fear becomes a guest rather than an enemy.
Your sadness becomes a messenger rather than a weight.
Your memories become part of your unfolding rather than wounds to avoid.
You begin to trust yourself.
You begin to trust your experience.
You begin to trust love.
And slowly, quietly, beautifully—
you become the one who can hold your whole life in gentleness.
🌿 This completes the full 3,333-word teaching.
I’m ready for the next creation whenever you are.
Just tell me: