See Hear Feel is a noting technique developed by Shinzen Young. The idea is to not focus on anything in particular and just note experiences as you notice them. Think of it like sorting all experience the moment you notice it into three boxes that have the labels ‘See’, ‘Hear’, and ‘Feel’.

This is some more information on the technique from Shinzen:

Sensory events can be classified in terms of three modalities: visual experience, auditory experience, and body experience. Sometimes body experience is referred to as somatic experience. Somatic (Greek) = corporeal (Latin) = body (Anglo-Saxon). The labels for these basic modalities are:

See
Hear
Feel

Examples of things you might see include:

• Physical sights
• Mental images
• Visual rest states (blank mental screen, defocused gaze …)
• Visual flow states (pixilation, swirling, twinkling in your visual field…)
• Visual spaciousness (the openness around and/or thinness within a visual experience)

Examples of those things you might hear include:

• Physical sound
• Mental talk
• Auditory rest states (physical silence, mental quiet….
• Auditory flow states (a background hum in the silence around you, a sense of subtle stirring underneath surface mental talk…)
• Auditory spaciousness (the openness around and/or thinness within an auditory experience)

Examples of things you might feel include:

• Emotional body sensations
• Smells and tastes
• Body rest (physical relaxation, emotional peace…)
• Body flow states (tingling, pulsation, undulation, vibration, expansion, contraction … in part or all of your body)
• Body spaciousness (the openness around and/or thinness within a somatic experience)

The third body item – smell and taste – might seem a bit strange. But in order to keep symmetry and simplicity in the classification, we will include smell and taste under the category of body experience. (After all, we do experience them somatically – in the mouth, in the nose, on the tongue, and so forth.)

(Shinzen Young’s source document)

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