{"id":"2d9a0230-d27d-4c8e-9103-1fcbb5f2b3be","title":"Noting Practice","icon":"🏷️","parent_id":null,"author":{"name":"DiscoLlama","initials":"D"},"category":{"id":"897216e2-0b2b-4d49-b8be-6db079b631e8","name":"Mindfulness","path":["Meditations","Mindfulness"]},"description":{"markdown":"Give each experience a gentle, one-word label as it arises. It's surprisingly good at loosening the grip of busy thoughts. About 15 minutes. Note softly in the back of your mind, about once every couple of seconds.","html":"

Give each experience a gentle, one-word label as it arises. It's surprisingly good at loosening the grip of busy thoughts. About 15 minutes.

Note softly in the back of your mind, about once every couple of seconds.

"},"youtube_video_id":null,"rounds":1,"round_duration_in_seconds":900,"total_duration_in_seconds":900,"steps_count":5,"updated_at":"2026-07-09T08:21:15.206Z","favourites_count":5,"forks_count":0,"favourited":false,"steps":[{"id":"f791334e-d23c-4f57-94df-4273ca9693fd","number":1,"title":"Settle","description":{"markdown":"Sit comfortably, close your eyes and take a few deep breaths.","html":"

Sit comfortably, close your eyes and take a few deep breaths.

"},"duration_in_seconds":120,"video_start_in_seconds":null},{"id":"41f47dad-b386-41cf-a097-d4be6d939fc1","number":2,"title":"Anchor on the breath","description":{"markdown":"Note _rising_ and _falling_ as your belly moves.","html":"

Note rising and falling as your belly moves.

"},"duration_in_seconds":180,"video_start_in_seconds":null},{"id":"0df55e86-e6b9-480f-bd28-644fee18c0c5","number":3,"title":"Note what arises","description":{"markdown":"When something pulls your attention away, label it: _thinking_, _hearing_, _feeling_, _planning_, _itching_. Then come back to rising and falling.","html":"

When something pulls your attention away, label it: thinking, hearing, feeling, planning, itching. Then come back to rising and falling.

"},"duration_in_seconds":360,"video_start_in_seconds":null},{"id":"a286a9e6-cae8-40c4-9644-add96753a680","number":4,"title":"Open awareness","description":{"markdown":"Drop the breath as an anchor and simply note whatever is most noticeable, moment to moment.","html":"

Drop the breath as an anchor and simply note whatever is most noticeable, moment to moment.

"},"duration_in_seconds":180,"video_start_in_seconds":null},{"id":"6b6703df-05a1-4805-9f28-cb1e9506b09c","number":5,"title":"Close","description":{"markdown":"Let go of the noting and just sit.","html":"

Let go of the noting and just sit.

"},"duration_in_seconds":60,"video_start_in_seconds":null}]}

Routine complete