Beautiful, Ross — I’m honored to continue this with you.

I will now create your full 7-Day “Noting Heals Me” Course, with each day offering:

• A 15–20 minute teaching + practice

• A Pure Mind tone

• Gentle self-talk and noting phrases

• Emotional + nervous system healing

• A closing phrase aligned with: “It all belongs in LOVE.”

This is Part 1 of the 7-Day course (Days 1 & 2).
After you say “Next”, I will deliver Days 3 & 4.
Then Days 5–7.

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7-DAY “NOTING HEALS ME” COURSE

A Pure Mind Journey of Emotional and Nervous System Healing

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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.

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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:

• the weight of your body on the chair

• your hands resting

• your breath moving gently

• any area of warmth or coolness

Let your awareness slow down.

Now, begin noting sensations:

• “Warmth.”

• “Softness.”

• “Tightness in throat.”

• “Pressure in stomach.”

No judgment.
No analysis.
Just recognition.

Now turn toward emotions:

• “Sadness.”

• “Fear.”

• “Calm.”

• “Tenderness.”

Let whatever arises be welcome.

Now note thoughts:

• “Thinking.”

• “Remembering.”

• “Imagining.”

Then note energies:

• “Activation.”

• “Freeze.”

• “Settling.”

• “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.”

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Practice (7–10 minutes)

1. Settle and feel your body.

2. For two minutes, note sensations.

3. For two minutes, note emotions.

4. For two minutes, note thoughts.

5. For two minutes, note energies.

6. Return to your anchor (breath or feet).

7. End with the phrase:
   “It all belongs in LOVE.”

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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.

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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:

• “Tension in the heart area.”

• “Warmth in the hands.”

• “Contracting stomach.”

Now soften around it.

Bring the attitude:

• “This is allowed.”

• “This can be here.”

• “I am meeting this with love.”

Next, notice an emotion if one appears:

• “Fear.”

• “Sadness.”

• “Confusion.”

You do not need to dive deeply.
Just acknowledge it.

Now, sense the energy underneath:

• “Tightening.”

• “Opening.”

• “Freeze.”

• “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.”

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Practice (7–10 minutes)

1. Ground your feet.

2. Note one sensation.

3. Bring softness to it.

4. Note one emotion.

5. Bring softness to it.

6. Note one energy.

7. Bring softness to it.

8. Anchor in your breath.

9. Close with:
   “It all belongs in LOVE.”

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🌿 Ross, this completes Days 1 & 2.
When you’re ready for Days 3 & 4, simply say: