Description of the practice:
Exploring and experimenting with Dan Brown’s work around Self-Esteem, Positive remapping, IPF etc. We are trying to generate positive affect and mental image with the notes. Moving through 4 phases, usually 10 minutes each
1. Samadhi noting
Pleasant __
Enjoying __
Pleasant breath
Or metta/mudita phrase
2. Situations where you felt especially good about yourself.
I did that/__ great
I am good
Feeling good
Self-worth
I did great there/__
I like how I __
I like my __
3. Ideal parent/Metta figure expressing delight in you. Also could remember real life situations where you were liked/appreciated.
Being __
Feeling __
Loving presence
Being appreciated
Being delighted in
Being liked
Being important
Being cared for
4. Samadhi noting
Pleasant __
Enjoying __
Pleasant breathing
Or metta/mudita phrase
Related practices:
Samadhi Noting, Being Delighted In
Notes on facilitation:
You can have sequential noting for all the phases or switch from sequential to spontaneous in the middle of the practice.
Observed Effects / Potential Benefits:
Samadhi noting cultivates positive mind states and regulates the nervous system. The self-esteem and metta figure phases allow for the positivity to penetrate the emotional system.
Attribution & Origin Story:
Created by Topi Karhonen around October 2025 and facilitated in We Practice Together. He came up with it when he met the work of dr. Daniel P. Brown around Attachment repair, Ideal Parent Figure protocol and Self-Esteem improvement and mapping.
License:
Open source
Video Recording: