7-DAY “NOTING HEALS ME” COURSE
A Pure Mind Journey of Emotional and Nervous System Healing
DAY 1 — A New Way of Meeting My Experience
(15–20 minutes)
Theme: Learning to See What Is Here
Today you begin the journey of learning how to meet your inner world with tenderness, clarity, and love. Noting is simply the practice of naming what is happening inside you—sensations, emotions, thoughts, and energies—in a gentle, caring way.
You do not need to change anything.
You do not need to solve anything.
You do not need to make your experience different than it is.
You are learning to see, softly and honestly.
Teaching (8–10 minutes)
Sit comfortably. Let your hands rest. Feel your feet. Let your breath move naturally.
Today’s focus is simple awareness.
Begin by noticing your body:
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the weight of your body on the chair
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your hands resting
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your breath moving gently
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any area of warmth or coolness
Let your awareness slow down.
Now, begin noting sensations:
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“Warmth.”
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“Softness.”
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“Tightness in throat.”
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“Pressure in stomach.”
No judgment.
No analysis.
Just recognition.
Now turn toward emotions:
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“Sadness.”
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“Fear.”
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“Calm.”
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“Tenderness.”
Let whatever arises be welcome.
Now note thoughts:
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“Thinking.”
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“Remembering.”
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“Imagining.”
Then note energies:
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“Activation.”
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“Freeze.”
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“Settling.”
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“Opening.”
This is the foundation:
notice → name → stay → anchor.
At the end, place one hand on your heart and whisper inwardly:
“It all belongs in LOVE.”
Practice (7–10 minutes)
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Settle and feel your body.
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For two minutes, note sensations.
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For two minutes, note emotions.
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For two minutes, note thoughts.
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For two minutes, note energies.
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Return to your anchor (breath or feet).
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End with the phrase:
“It all belongs in LOVE.”
DAY 2 — Softening Around Experience
(15–20 minutes)
Theme: Letting Experience Be What It Is
Today you explore how noting invites softness and reduces the pressure to fix or change what you feel. When you soften your relationship to your experience, healing begins naturally.
You are learning the gentle truth:
What is here is allowed to be here.
Teaching (8–10 minutes)
Begin by settling your body. Feel the ground. Let your breath flow naturally.
Today’s focus is meeting your experience without resistance.
Many years of life may have taught you to push emotions away, hide pain, or suppress what hurts. Noting reverses that old pattern with gentleness.
Start by noticing one sensation in the body:
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“Tension in the heart area.”
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“Warmth in the hands.”
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“Contracting stomach.”
Now soften around it.
Bring the attitude:
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“This is allowed.”
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“This can be here.”
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“I am meeting this with love.”
Next, notice an emotion if one appears:
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“Fear.”
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“Sadness.”
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“Confusion.”
You do not need to dive deeply.
Just acknowledge it.
Now, sense the energy underneath:
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“Tightening.”
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“Opening.”
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“Freeze.”
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“Activation.”
Let your awareness wrap softly around the experience.
At the end, rest a hand on your heart and say inwardly:
“I soften around this. It all belongs in LOVE.”
Practice (7–10 minutes)
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Ground your feet.
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Note one sensation.
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Bring softness to it.
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Note one emotion.
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Bring softness to it.
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Note one energy.
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Bring softness to it.
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Anchor in your breath.
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Close with:
“It all belongs in LOVE.”
7-DAY “NOTING HEALS ME” COURSE
DAY 3 — Noting Emotions With Courage and Kindness
(15–20 minutes)
Theme: Meeting the Heart Gently
Today you deepen your practice by learning how to note emotions with both courage and kindness. Emotions are waves that rise in the heart. They are not mistakes, burdens, or failures—they are signals of your humanity, carrying important messages about what matters to you.
Noting emotions is not about controlling them; it is about giving them space to be felt safely.
Teaching (8–10 minutes)
Sit comfortably. Feel your feet touching the ground. Let your breath move the way it wants to move.
Today’s practice begins by acknowledging that emotions often arise in layers.
For example:
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Fear beneath anger
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Sadness beneath confusion
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Hurt beneath frustration
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Tenderness beneath fear
Noting does not require you to dig.
You simply meet what naturally appears.
Begin by noticing your body.
Let your breath soften the chest and belly.
Now ask inwardly, “Is there an emotion present?”
Do not force anything.
Let the emotion reveal itself, even if it is subtle.
When an emotion shows up, name it gently:
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“Fear.”
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“Sadness.”
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“Hurt.”
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“Anger.”
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“Tenderness.”
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“Confusion.”
Let the naming be soft, like a hand resting gently on the shoulder of your heart.
Now, give the emotion a little room:
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“This may be here.”
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“I am here with you.”
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“You belong.”
The moment an emotion is named with kindness, it begins to shift.
Sometimes it softens.
Sometimes it grows briefly brighter.
Sometimes it stays the same.
Whatever it does is okay.
Now feel the body again.
Let yourself sense:
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where the emotion is held
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how it moves
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how it breathes
This builds emotional resilience—your ability to feel without collapsing.
Close this teaching with:
“My emotions belong in LOVE. I belong in LOVE.”
Practice (7–10 minutes)
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Sit quietly and breathe naturally.
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For one minute, note sensations.
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For two minutes, ask inwardly: “Is there an emotion here?”
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Gently name whatever arises.
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Stay with one emotion for 3–4 breaths.
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Return to your anchor.
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End with the phrase:
“It all belongs in LOVE.”
DAY 4 — Noting Trauma Energies and the Freeze Response
(15–20 minutes)
Theme: Letting the Nervous System Breathe Again
Today we explore one of the most important aspects of this healing work:
Noting the energies of the nervous system, especially the freeze response.
The freeze state often begins in childhood, when something overwhelming happens and the body does not know how to respond. It is not a failure—it is protection. Your system chose survival in the only way it could.
In your story, Ross, many difficult moments arose early in your life.
The freeze response protected you.
Now, gently noting these energies helps thaw what once had no choice but to tighten and hide.
Teaching (8–10 minutes)
Begin by feeling your feet and hands.
Let your breath be natural.
There is no rush.
Today’s focus is on the energy under the emotion—the movement of your nervous system.
This may include:
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activation
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numbness
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tightening
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collapsing
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freezing
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buzzing
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trembling
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opening
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easing
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settling
These are not emotions; they are states.
They are the body’s language of survival and protection.
Begin by sensing if there is any energy present:
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“Is there activation?”
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“Is there freezing?”
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“Is there numbness?”
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“Is there softening?”
Do not search.
Let the body tell you.
When an energy is felt, name it gently:
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“Freeze.”
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“Collapse.”
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“Numbness.”
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“Activation.”
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“Opening.”
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“Softening.”
Let the naming be quiet and spacious.
Now bring compassion to the part of you that feels this way.
A whisper inside:
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“You are allowed to be here.”
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“I am not leaving you.”
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“I feel you.”
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“I am here with you.”
This begins the slow, steady thawing of old patterns.
Now breathe gently.
Imagine your breath is warm water softening the tension.
Trauma does not release by force.
It releases through gentle presence.
Noting is the warmth that melts the ice.
Close with your Pure Mind phrase:
“Even this belongs in LOVE.”
Practice (7–10 minutes)
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Ground your body.
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Sense one energy in the nervous system.
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Gently name it.
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Stay for 2–3 breaths.
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Offer kindness to the part that feels it.
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Anchor in your breath.
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Close with:
“It all belongs in LOVE.”
Ross, these two lessons are powerful.
Day 4 especially becomes a doorway to your guided meditation later, where we will work with the moment from age 12.
When you’re ready for the final three days:
Days 5, 6, and 7
Just say: