NOTING HEALS ME: A PURE MIND TEACHING

Part 1 of 3 — Steps 1–4

A gentle, spacious, 3,333-word healing teaching

1. Introduction: What Is “Noting My Experience”?

Noting is one of the simplest healing practices in the world, and yet it opens some of the deepest doors within the human heart. At its essence, noting is a way of softly naming what is happening in your experience—your sensations, emotions, thoughts, and inner energies—without pushing anything away and without clinging to anything that arises.

Noting is the moment you say inwardly, with softness, “Yes, I see this.”
Noting is the moment you recognize what is here without fear.
Noting is the moment you allow your experience to reveal itself, gently and safely.

Noting is not analyzing.
Noting is not fixing.
Noting is not judging or controlling.

It is simply a way of shining a warm light of awareness onto whatever is arising within you.

When you note your experience, you are saying to yourself,
“This moment matters. This experience belongs. I belong.”
And when you note with kindness, you step into the truth at the center of all healing:
You are not your pain, and you are not your fear—you are the awareness that lovingly notices it.

There is something profoundly regulating, grounding, and relieving about naming what is here. The body softens. The breath loosens. The nervous system unwinds. The emotional self feels less alone. And the deeper Presence within you—the Pure Mind—comes forward naturally.

In noting, you do not have to fight with your life.
You simply meet what is here.
And the moment you meet what is here, something begins to heal.

2. Why This Practice Matters

We suffer most when we do not understand what is happening within us. A feeling rises, and we push it away. A memory comes, and we tense. A wave of anxiety appears, and we freeze. A tightness shows up in the stomach, and we brace.

Most of this happens because the body is overwhelmed and the mind is confused. Noting interrupts this cycle with gentleness.

When you note your experience, something very important happens:

A gentle space opens up.

Instead of being inside the fear, you are witnessing the fear.
Instead of collapsing into sadness, you are recognizing sadness.
Instead of being swept into a story, you are noticing the story.

This small shift—this simple naming—creates emotional room.
Your system suddenly has space to breathe.

Noting supports clarity.

You begin to see the difference between the body’s sensations, the emotions you feel, the thoughts in your mind, and the energies moving through your nervous system. They are no longer a tangled knot. They become distinguishable, workable, and approachable.

Noting invites softness.

Something happens inside the heart when an experience is acknowledged:
the body relaxes its grip, the emotions become more fluid, and the mind becomes less harsh.

Noting reduces overwhelm.

The moment you name what is happening, you are no longer drowning in it.
You become the one who sees, not the one who is consumed.

Noting helps the nervous system regulate.

The very act of naming activates the part of the brain that calms fear and reduces reactivity. This is why noting is so powerful for trauma, anxiety, and freeze states.

Noting welcomes the truth that…

“It all belongs in LOVE.”

Nothing is rejected.
Nothing is exiled.
Nothing must be hidden.
All of your experience is allowed to arise in the light of loving awareness.

When you practice noting consistently, you begin to trust something beautiful:
your inner world is safe to feel in small, gentle doses.
And over time, this brings emotional freedom, inner strength, and an ease that grows quietly from within.

3. The Foundation: A Gentle Attitude

Noting is not a mechanical practice. It is a relational one.
It is the relationship you cultivate with your own inner life.

To practice noting, you do not need perfection or concentration.
You simply need:

Curiosity.

A soft willingness to see what is here, even if it is unfamiliar.

Kindness.

A warm tone inside your noticing.
A recognition that what you observe has its own history, its own truth, its own longing to be seen.

Patience.

Healing does not hurry.
Your body opens in its own time.
Your heart unfolds at its own pace.

Tenderness toward yourself.

Your experience is not an enemy to fight.
It is part of you that wants to be held.

A non-judgmental awareness.

Noting is never “good” or “bad.”
It is simply honest.

A sense of belonging.

What you notice is not a mistake.
It is not a flaw.
It is not an interruption.

It is part of your living experience, rising to be met.

When you note from a gentle attitude, each moment becomes part of your healing.
Your presence becomes a refuge for your own inner life.
And the more gently you relate to yourself, the more the nervous system learns that:

“I am safe. I can soften. I can trust this moment.”

4. Preparing for the Practice

Before you begin noting, it helps to settle into a simple and supportive position. You want the body to feel grounded, the breath to feel natural, and the mind to feel open enough to welcome whatever arises.

Here is a short preparation you can return to again and again:

Find a quiet moment.

You do not need silence—just a moment when you can be inwardly with yourself.

Sit comfortably.

Your back relaxed, your shoulders soft, your hands resting in a natural position.

Feel the body.

Feel your feet touching the floor.
Feel your hands resting.
Feel the gentle rise and fall of the breath.

This is your home base.

Let the breath flow naturally.

You do not need to breathe deeply.
You do not need to control your breath.
You simply allow the breath to breathe itself.

This alone begins to loosen the inner contraction.

Choose an anchor.

Your anchor is the simple place you return to for steadiness.
It may be:

the feeling of your feet
the breath
the heart area
the hands resting
the sense of your whole body

The anchor is not a refuge from experience—it is a support for meeting it.

Set a simple intention.

A quiet inner whisper:

“I am gently noting what is here.”
“I am meeting this moment with care.”
“It all belongs in LOVE.”

This intention sets the tone.
It tells your nervous system: We are going slowly. We are going safely. We are going kindly.

Once you are settled and anchored, you are ready to begin the practice of noting.

🌿 This completes Part 1 of 3.
When you’re ready for Part 2 (Steps 5–8), just say:

“Next.”

“Next.” 1. use the best grammar for ‘noting, heals me; or ‘noting heals me’

Thank you, Ross.
Before I deliver Part 2, here is the grammar guidance you requested:

✅ Correct Title Grammar

✔ “Noting Heals Me”

This is the cleanest, strongest, and most grammatically correct form.

No comma
No semicolon
No apostrophe
Clear subject + verb structure
Reads naturally as a healing statement

It becomes a pure, declarative phrase — simple, strong, direct, and aligned with your Pure Mind style.

So the correct title is:

Noting Heals Me

And I will use this form throughout.

Now here is Part 2 of 3
(covering Steps 5–8 of your 3,333-word teaching).

When you’re ready for Part 3, just say “Next.”