Noting Practice

• What it is: Observing and labeling thoughts, emotions, or experiences as they arise without becoming attached or reactive.
• Why it matters: This practice helps create distance between you and your thoughts, reducing emotional reactivity.
• How to practice: When a thought arises, mentally note what it is (e.g., "thinking," "worrying," or "judging").

Empathetic witnessing: be present for your own emotions without judgement. This supports emotional regulating and deeper self understanding.

”You don’t have to believe every thought that arises; noting helps you disarm the ones that don’t serve you.”