The Odoki Method

Week 2



Last week we covered:

  • Course aims to give tools to explore experience
  • Brain as a predictive engine, stopping as soon as plausible explanation reached.


We explore what is happening in our experience.

We attempt to label experience without thinking about it.

Exercise: Noting

Exercise: Noting

  • Noticed thoughts
  • Noticed sensations
  • Noticed emotions
  • Attempted to stay with these

The Urge to Explain

  • Brain is designed to predict
  • In external world this can be efficient
  • In inner world, prediction can be harder
    • Might never find a prediction
    • Might get stuck in a loop
    • Lack of evidence prevents prediction error

Changing the Question

Questions we might ask:

what does this mean?
what do I know?

Exercise: Noting #2

Labelling what we notice:

  • Feeling:
    • Valence: Pleasant, unpleasant, neutral
    • Arousal: High energy (eg. excited) vs low energy (e.g. dull)
  • Emotions:
    • Anxiety, joy, fear, excitement
    • Feeling inventory (link)
  • Thoughts:
    • Remembering / Judging / Reflecting / Planning

An Inner Landscape

  • Practices aim to increase our inner landscape
  • Richer landscape means better predictions


  • 5-10 minutes of practice each day.
  • Combine noting with last week’s exercises, we can scan experience, then note what we see.
  • If we choose, we can focus on one range of experience, and note what we see there, too.