Attention & Focus · “You Become What You Hold”
Mahasi Noting Practice
To sustain a clear stream of present-moment awareness by softly labelling each experience as it arises.
What it is
The noting technique was systematized by the Burmese monk Mahasi Sayadaw (1904-1982) and became a foundation of the Western insight movement. The practice rests on three features: observing the breath at the abdomen, mentally noting experience, and moving slowly.
A soft mental label such as ‘rising,’ ‘falling,’ or ‘thinking’ is applied to whatever is predominant, building momentary concentration that reveals impermanence.
The Method
Step 1 — Anchor at the abdomen.
Sit comfortably and bring attention to the natural rise and fall of the belly with each breath. Step 2 — Note the primary object. As the abdomen expands, note ‘rising’; as it contracts, note ‘falling.’ Keep the label a soft mental whisper, not analysis. Step 3 — Follow what pulls you. When a sound, sensation, or thought becomes stronger than the breath, turn to it and note it: ‘hearing, hearing,’ ‘thinking, thinking,’ ‘pain, pain.’ Step 4 — Return to the anchor. Once the distraction fades, gently come back to noting ‘rising, falling’ at the abdomen. Step 5 — Go slowly. Let the pace stay unhurried so each noting is clear. Over time the labels can soften, leaving a continuous stream of bare knowing.