New

telecaster,
I'd appreciate hearing anything you're willing to share. The more advice, tips and suggestions I get the better. As I mentioned earlier I can be a little thick so hearing the same thing 3 different ways from 4 different people can be helpful. I like to pretend that I know what I'm doing, it's finally sinking in that I don't. Thanks.

Okay, as you do this be sure to check in with Kenneth on a regular basis and especially if anything particularly confusing is happening.
Bottom line from Mahasi Sayadaw:

"There must be no gaps, but continuity between a preceding act of noting and a succeeding one, between a preceding state of concentration and a succeeding one, between a preceding act of intelligence and a succeeding one. Only then will there be successive and ascending stages of maturity in the mediator's understanding. Knowledge of the path and its fruition are attained only when there is this kind of accumulated momentum"

So think of your entire life as a means to develop this kind of momentum/continuity. Sit once a day or twice a day if you can and more some days if you can manage it. (When I was really amping up I'd sit six or more times each on Sat and Sun)

In between sittings find every way you can to notice or note the objects of your experience. for me there was a hierarchy. If I could do that kind of detailed noting (reaching, touching, grasping, taking, etc) I would. Or, if I was getting up from my desk going to get coffee coming back to my desk, etc. I'd try (still do) to get as detailed as I could without bringing attention to myself. Weird, I know, but activites like going to the bathroom are good for this because there is no one else around and there are a lot of movements and sensations involved.
When walking the street I would (still often do) note right and left steps.
Now, there are many times when detailed noting can't be done, but for me, one can still have an anchor at which they notice changes in senations and feelings.
I use the area around my chest and upper abdomen. This area for me is constantly changing and really shows the movement of experience.

cont.
So, while talking, working, reading, watching tv, etc. I keep aware -- with continuity -- of the changes there. that is all the time while other times if I can get more detailed i will. It's amazing as well how many times a day we are just sitting or standing or waiting for something. (Dr.'s office, stores, restaurants, elevators, etc.) these are good times to try to notice/note changing sensations all over ones body. It's fun really, When I first started really doing this I'd keep thinking I'd gotten to the deepest layer and then -- booom -- I'd find another set of new sensations just underneath.
There was a long period of time when rode a motorcycle to work and back everyday - more than 90 minutes each way. I would keep aware of the feeling of the seat on my butt, the movement of my hands when I'd brake or clutch, my feet, my chest, my face, my excitement, my fear -- everything I could. I think this really created some progress.

Also, I found that at first this can be really difficult and one -- if they are ambitious and motivated -- can be really hard on oneself for losing mindfulness. But, believe me, the more forgiving and gentle you are with yourself the better and -- most importantly -- just a little bit of consistent effort will develop a momentum all its own and it will get easier and easier to do this. It really will.

One thing that motivated me was this: even if I didnt' get path and fruition, this kind of life made me so intimate with everything, it made my experience in the world so much richer and deeper, that I would do it anyway. Just the doing of it was enough. It's that great.

Remember to include everything you can, especially the most mundane and boring stuff. If it is in your experience note/notice it.

I've tried to throw a lot in here. More later?

Wow! That's great, thanks a Lot!! I've been trying to keep my attention on my breath when occupied, similar to your idea of an anchor, I've been amazed at how I can be aware of my breath and still doing other things that only need half my attention. I think I'll be coming back and reading this for a while to refresh/re-motivate my practice. More Later? Whenever you have the time would be great.
Thanks again.

I skipped a couple of sittings today, I had to get out on my bike(bicycle), the fall weather was too beautiful to pass up. I'm in Canada so this may have been my last really nice weather ride of the season I did do some noting while riding though. Very windy this morning, and whenever I'm really hurting I always focus on each individual pedal stroke to help me with the tension/pressure/discomfort/pinching/burning/pain so it was pretty easy to stick with it and note.
I'm trying to be gentle with noting by looking at it like learning a new language, it takes time but eventually I'll succeed. My seated noting was almost exclusively noting physical sensations, and they were almost exclusively unpleasant, the result of being a middle aged cyclist. I tried noting with my eyes open while seated, and it worked really well. I'd started getting really drowsy.
A couple questions if anyone has the time to toss me two cents:
1. I'm assuming it's more important to note something than get hung up on being very precise. eg. I'm better off just noting "thinking" than spending 5-10 seconds trying to decide if I'm planning, considering, wondering etc.
2. I should also try to focus on the present moment and note what is happening Now, or as close as I can get. Eg. I've found myself missing things and then going back to something I did a couple seconds ago and noting it, so I'm focused on the past not the present.
Thanks in advance for any feedback.

Where are you at? I'm in Newfoundland.

Edmonton, right next door. Hey do you know Steve? LOL, couldn't resist.

haha, I think I'm closer to england than to you...
OIL!

I love Canada and Canadians.

Ya, Oil and a mall, We got it all.

You have to say that telecaster, or we'll send you our weather.

Really, really tired today, not enough sleep. Noted at work quite regularly. I'm noticing that I'm very focused on the gross physical sensations, very little noting of emotions.
Seated for 35 minutes, had trouble staying awake, even with my eyes open. Again very physical centered noting, I was able to relax a bit more today while noting though. I found my breath more subtle than it has been, it's getting closer to my experience of breath focused meditation, the noting itself seems to be becoming, somewhat, less distracting. I was also better able to note while walking outdoors, I'd previously found it too distracting to be outside, too many things to pull my attention away, but I've just been noting seeing, hearing, wondering, etc. I seem to be getting the hang of this, a little, just glad to see that it's easier then it was. A good night sleep then more serious noting tomorrow.

OK, so here's the story this morning. After a good nights sleep I've realized I've been a mid-grade a**hole all week, not as bad as Monday and Tuesday but...bad. I've been telling myself it's been the rest of the world just being extra stupid and pissing me off. No, it's definitely me. The world is the same as always, I'm just looking at it through sh*t coloured glasses. This is Very unusual for me, I occasionally have a bad day like anyone, but a ******** for a week is really weird, unheard of. Maybe this is related to my practice, don't know. If it is I'm going to stick with what got me here in the hopes it gets me through, that's the breath. If we all experience the different jhanas and nanas differently could different methods work better for different people as well?
45 minutes seated this am. Wonderful to be back. Settled in to a good focus quickly, watched the beginning and ending of each slippery breath. Experienced eye tension, seemed to be pointed up and down at different times. At one point felt like my eyes were focused on something about 2-3 ft in front of me. (My eyes were closed the entire time) I also experienced something rather unsettling, but it only lasted 3-5 seconds. The signal from the eyes to the brain seemed to stop. It felt like less info was being delivered to the brain for processing, like a cord was disconnected. I also experienced extreme warmth, not new, sweating etc.
Here's to seeing clearly!! Thanks

Hey Rev, I got a week like that a while ago, and then I took Sunday to do noting meditation for about 7 hours. It seemed to get me boosted to equanimity! Hope you get better, Bruno

Thanks! And, good luck to you on attaining arhatship. Sounds like you've been having some hiccups(I've been reading your posts) stick with it, with your determination you won't fail.

Holy aversion to noting Batman!!
Noted.
2h 45m ride noting about 75% of the time. Mostly physical sensations, mostly pleasant.

50 minutes with the breath this a.m. More automatic eye crossing, swaying forward and back, energy surges, eyelid twitching. I had more brightness and movement in the visual field then usual. Also experienced new sensations in the head, about 20 mins in I felt itchiness on the top front half of my head. Not an itchiness scratching would have helped though, not sure how to explain it. About 5-10 mins later I felt a pressure/ache/itch in the centre of my brain(???), neither pleasant nor unpleasant, just there. It lasted about 5 mins. Shortly after the energy surges began more intensely. I'm still feeling pressure on the top front of my head, about 1/2 inch below the surface, I got up 40 minutes ago.

Had some trouble staying focused enough to note at work today, on and off, but mostly off. Feeling much less irritable yesterday and today, but had a strange emotional occurrence today at work. Out of the blue I became Incredibly sad, I teared up and almost began crying. No idea where this came from or why. Nothing in my life has me feeling this kind of sadness, or even close to it. Some general money/job stress, but nothing to explain the feelings.
45 minutes seated, struggling with a bit of drowsiness, still focused but felt like I didn't get as "deep" as usual. Physical discomfort, usual work related stuff. Eyes crossing and down on their own, but not up today. Felt the breath less smooth, somehow grainy, like sand, but this only lasted about 3 minutes then the appearance of smoothness returned.

I don't know man, that all sounds great to me. Sadness and tears can be beautiful and not necessarily something to suffer over.
You are becoming intimate with your life and that is a very good thing I think.

RevElev,

I've cried like a baby. Such a relief. Such a release. Treasure it!

telecaster, mumuwu,
I don't mind the crying, just not at work, lol. I'm not really freaked out by it anymore, it seems to be part of what's been going on for me lately. A lot of emotions popping up, seemingly out of nowhere. The extreme irritability last week helped me see more clearly how easily I become wrapped up in the content of my thoughts, and I just decided however I felt I wouldn't act on anything until I felt more settled. That decision really made me realize I'm not my thoughts, they come and go, and I can do whatever I want with them, watch, act, ignore. It's been good though, just a little surprising at times.

Anatta

Here's an article by a former professor and colleague of mine. You might find it of interest...

www.integral-inquiry.com/docs/sacredtears.pdf

Yours,
Mark

Mark
Thanks, that was a good article." Relinquishing of superficial concerns and aspects of self, 'breaking through the facade.' Sounds like what's been going on for me lately, I've got a long way to go, but could be part of it.
50 minutes this a.m. Frustrating, seemed to have trouble "getting into it". Unable to strongly focus on the breath, felt much more open, felt the breath everywhere not just at the nostrils. At one point it felt as though "I" was not directly attached to the sensations at all, it was a Very strong disconnection and created a feeling of freedom from these constant sensations, although I was completely aware of them still occurring. It only lasted, maybe, 2 seconds, but I've never experienced anything like that before. If that's whats in store down the road it's very good motivation.

Another frustrating 50 min sit. Sat with frustration, self-doubt, concern about wasting my time, feelings of inferiority, etc. Remebering Jackson's Quote:
"When you plant seeds in the garden, you don't dig them up every day to see if they have sprouted yet. You simply water them and clear away the weeds; you know that the seeds will grow in time. Similarly, just do your daily practice and cultivate a kind heart. Abandon impatience and instead be content creating the causes for goodness; the results will come when they're ready.'
'”Thubten Chodron