A thought arises: "What if I lose tomorrow?" Instead of following it into a spiral of worry, you silently note: "Worrying." Then return your attention to the present. Another thought: "I should have trained harder." Note: "Judging." Return again.
This is the noting technique—a meditation method that uses simple labels to recognize mental activity without getting lost in it. For athletes, it's a tool for developing awareness of the thought patterns that affect performance.
What Is Noting?
The Basic Method
Noting explained:
Recognition: Notice when attention has shifted
Label: Apply a brief, neutral word to what's happening
Return: Gently bring attention back to the present
Repeat: Continue this process throughout meditation
Skill development: Over time, recognition becomes faster
Types of Notes
What you might label:
Thinking: General thought activity
Planning: Future-focused thinking
Worrying: Anxious thoughts
Remembering: Past-focused thinking
Judging: Evaluative thoughts
Fantasizing: Imaginative thinking
Feeling: Emotions (anger, sadness, joy)
Sensing: Physical sensations (itching, tension, warmth)
How It Works
The mechanism of noting:
Creates distance: The label separates you from the content
Prevents absorption: Noting interrupts getting lost in thoughts
Builds awareness: You learn your patterns
Develops equanimity: All experience becomes "noteable," equally
Strengthens attention: The return is the exercise
Why Noting Works for Athletes
Pattern Recognition
Seeing your mental tendencies:
Common loops identified: What thoughts repeat?
Trigger awareness: What starts negative spirals?
Pre-competition patterns: Specific thoughts before games
In-competition thinking: What happens during performance?
Recovery patterns: How you think after wins and losses
Thought Distancing
Creating space from mental content:
Not believing every thought: A thought is just a thought
Not following every impulse: Space between stimulus and response
Reduced rumination: See mental recovery after loss
Less catastrophizing: Thoughts are events, not predictions
Present-Moment Return
Training the attention return:
Each note is a return: Practice for competition
Quick recovery: Getting back on track faster
Refocusing skill: Applicable during performance
Automatic development: Eventually noting happens naturally
How to Practice
Basic Noting Meditation
Standard practice:
- Sit comfortably: Stable position, alert posture
- Close eyes: Reduce external distraction
- Focus on breath: Or another anchor (body, sounds)
- When distracted: Note what distracted you
- Use simple label: One or two words, neutral tone
- Return to anchor: Gently, without self-criticism
- Continue: 10-20 minutes
Label Types
How specific to be:
General labels: "Thinking," "feeling," "sensing"
Specific labels: "Planning," "worrying," "anger," "itching"
Recommendation: Start general, add specificity as helpful
Don't overthink: The label should be quick, not analyzed
Tone and Attitude
How to note:
Neutral: Like a scientist observing
Gentle: Not critical or frustrated
Brief: One word, then return
Quiet: Internal whisper, not forceful
Non-judgmental: "Worrying" is just a label, not a problem
Advanced Noting
Faster Noting
Increasing frequency:
Continuous noting: Label everything that arises
Rapid labels: Quick succession of notes
Detailed awareness: Nothing escapes observation
Advanced practice: For experienced meditators only
Bodily Noting
Focusing on physical experience:
Rising/falling: Note breath movement
Sitting/touching: Note body contact with surface
Hearing/seeing: Note sensory experience
Tension/relaxation: Note muscular states
Connection to body scan: Related practices
Emotional Noting
Working with feelings:
Identify the emotion: What is this feeling?
Note its qualities: Intensity, location, movement
Note its impermanence: Watch it change
Application: Emotional regulation through awareness
Athletic Applications
Pre-Competition
Noting before performance:
Notice anxiety thoughts: "Worrying," "catastrophizing"
Notice excitement: "Anticipating," "excitement"
Notice self-doubt: "Doubting," "comparing"
Create distance: These are just thoughts
Return to preparation: Focus on pre-game routine
During Competition
Noting in action:
Simplified version: Note only when clearly distracted
Quick labels: "Thinking" or "past" or "future"
Immediate return: Back to task
Clutch moments: Note anxiety, return to routine
Mistakes: Note "judging," return to next play
Post-Competition
Noting after performance:
Victory patterns: What thoughts arise when you win?
Defeat patterns: What thoughts arise when you lose?
Learning opportunity: Notice without judgment
Recovery from loss: Note thoughts, don't get lost in them
Training Integration
Noting during training:
Fatigue thoughts: "Tired," "stopping"
Motivation thoughts: "Bored," "wanting to quit"
Comparison thoughts: "Judging," "comparing"
Return to effort: After noting, back to training
Common Challenges
Labeling Everything
Over-noting problem:
Issue: Constant noting becomes exhausting
Solution: Note only when clearly distracted
Balance: Anchor is primary; noting is when you've drifted
Guidance: Less is often more
Getting Lost in Labels
Thinking about the notes:
Issue: "Am I using the right label?"
Solution: Any label is fine; the return matters
Simplify: "Thinking" covers most things
Don't analyze: Note quickly, return immediately
Frustration with Frequency
Too many distractions:
Issue: "I'm noting constantly; I can't focus"
Response: That's normal, especially at first
Perspective: Every note is practice
Improvement: Frequency decreases over time
Self-Criticism
Judging the noting:
Issue: "I'm so distracted; I'm terrible at this"
Solution: Note "judging" and return
Irony: The criticism is more thinking to note
Attitude: Noticing distraction IS the practice
Building Your Practice
Beginner Phase (Weeks 1-4)
Learning the technique:
Session length: 10 minutes daily
Labels used: "Thinking," "feeling," "sensing" only
Focus: Get comfortable with the method
Expectation: Lots of noting is normal
Intermediate Phase (Weeks 5-12)
Developing skill:
Session length: 15-20 minutes daily
Labels expanded: Add specific labels as useful
Pattern awareness: Notice your common thoughts
Application: Begin noting in daily life
Advanced Phase (Ongoing)
Full integration:
Session length: 20+ minutes as desired
Noting as natural: Happens automatically
Competition application: Use during performance
Life integration: Awareness throughout the day
Noting vs. Other Techniques
Noting vs. Mantra
Two concentration approaches:
Mantra: Gives the mind something to do
Noting: Labels what the mind is already doing
Different purposes: Mantra builds focus; noting builds awareness
Can combine: Use both in different sessions
Noting vs. Open Awareness
Degrees of structure:
Open awareness: Notice everything without labeling
Noting: Label what you notice
Noting as scaffold: Can lead to open awareness
Different development: Some prefer one, some the other
Noting vs. Breath Focus
Anchor approaches:
Breath focus: Stay with breath, note when distracted
Pure noting: Everything is noted, no primary anchor
Common combination: Breath anchor with noting for distractions
Key Takeaways
- Noting labels mental activity—simple words like "thinking" or "worrying"
- The label creates distance—you observe thoughts rather than become them
- Each note is a return—the practice is coming back to the present
- Pattern recognition develops—you learn your mental tendencies
- Keep it simple—brief, neutral labels; don't overthink
- Apply to competition—note distracting thoughts, return to task
- Skill builds over time—awareness becomes automatic
The Return app supports noting practice with simple interval timing. Develop the mental clarity that enhances athletic performance.
Return is a meditation timer for athletes developing awareness skills. See your mind clearly, perform at your best. Download Return on the App Store.