4-Minute Pure Noticing Practice

Time needed: 4 minutes (80 seconds each)

Setting: Any moment, anywhere

Purpose: Experiencing awareness itself without naming or interpreting

Sensing Without Naming (80 seconds)

What: Let attention drift naturally through your senses. Don’t identify what you’re experiencing - just feel the raw sensation. Temperature. Pressure. Movement. Light. Sound quality. Texture. Let awareness flow from one to another without holding on

Notice: The experience before words arrive, gap between sensing and naming, awareness itself

Why: Returns to pre-verbal knowing, reduces mental chatter, deepens direct experience

Following Without Fixing (80 seconds)

What: Track sensations moving through your body. Don’t name body parts or label feelings - just follow the aliveness, the shifts, the subtle movements. Let attention go where it’s drawn without deciding why

Notice: Body’s intelligence before interpretation, natural rhythm of attention, what exists before explanation

Why: Trusts body’s wisdom, releases need to understand, inhabits direct experience

Being Without Becoming (80 seconds)

What: Rest in this moment exactly as it is. Not peaceful or tense, good or bad, right or wrong. Just… this. Whatever arises - sensation, sound, thought, feeling - let it move through without catching it in words

Notice: Space that holds all experience, awareness that needs no labels, presence itself

Why: Rests in pure being, releases evaluative mind, experiences wholeness

Closing: One breath in wordless presence

Notice: Nothing and everything

Why: Returns home to awareness

Tips:

- When words arise, let them pass

- Trust pure experiencing

- No need to remember or record

- Allow wordless knowing

- Being is enough