Sitting in meditation, what arises most commonly in our experience is sound, physical sensations, thoughts and emotions.

In this meditation, Robert guides the student through the process of allowing ourselves to be aware of these phenomena (As they are called) while they arise in our awareness, to acknowledge them, to note them, and to witness them passing out of our awareness to be replaced by another phenomena.

Noting, or labelling, is one of the most frictionless ways to deal with these experiences that we encounter during meditation and which are most likely to intervene in our practice, draw us out of our awareness of the present moment and into the inner narrative, which of course, is fed directly from the external narrative that is so divisive and fear-driven.

By connecting to the present moment and allowing the thoughts and emotions and sensations and sounds to pass we train ourselves to let go of the fear and anxiety that this narrative brings.

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