Gerry V:
LOL. Idk man, I just got really embarrassed for some reason for the way I came across. I was in a state of panic at the moment of writing it and I felt I didn't articulate what I was trying to say well, so I deleted it. Wish I could take it back but oh well, I'm learning. Lol
Also, I've been noting more often, and at a faster rate. I note any physical sensation as "sensation" or if it's pulsing I'll say pulse, or if it's pain I'll say pain. I've also noticed that I can actually note thoughts of intention, and investigation and curiosity, as well as worry and fear, and I note them accordingly.
I researched a bit on the 4 foundations of mindfulness and the 7 factors of enlightenment and I have a question on the 4 foundations of mindfulness. I think I understand what the mindfulness of body is, I think I understand the mindfulness of feelings which are basically sensations in the body, I think I understand the mindfulness of mind, which I think is thoughts, intentions, curiosity, fear, anger. I'm curious as to what the mindfulness of mental phenomena entails. Correct me if I'm wrong in any of these foundations, I feel like a complete noob, but I'm curious to know if these things will become more apparent as my practice gets better?
And as for practice length, do you recommend multiple shorter sessions throughout the day, or longer sessions for less frequency? I feel as if shorter sessions multiple times a day seems to be better, but my sessions are starting to increase in time so I'm curious if that might be better for progress. I also try and note when I can throughout daily life, although I'm not sure if that's going to help progress or just sort of ingrain the habit of noting.
The last foundation has to do with hindrances and the fetters.
5 hindrances:
Sensory desire (kāmacchanda): the particular type of wanting that seeks for happiness through the five senses of sight, sound, smell, taste and physical feeling.
Ill-will (vyāpāda; also spelled byāpāda): all kinds of thought related to wanting to reject, feelings of hostility, resentment, hatred and bitterness.
Sloth-torpor (thīna-middha): heaviness of body and dullness of mind which drag one down into disabling inertia and thick depression.
Restlessness-worry (uddhacca-kukkucca): the inability to calm the mind.
Doubt (vicikicchā): lack of conviction or trust.
The above are where the mind gets stuck in ruminations. Are you aware "I am caught in ___________ hindrance". You would let go of the thoughts that built up to it.
5 aggregates:
Matter
Feelings
Perceptions
Volitional Formations
Consciousness
I would recommend reading The 4 foundations of Mindfulness in Plain English as a beginner book and then read Analayo's two books to get more depth and answers. The last foundation includes a lot. Volitional Formations are complicated because they can be translated differently. You want to study dependent arising to get that. I personally look at volitional formations as intentions and actions that condition habits (kamma).
Fetters:
sensual lust (Pali: kāma-rāga)
anger (paṭigha)
conceit (māna)
views (diṭṭhi)
doubt (vicikicchā)
attachment to rites and rituals (sīlabbata-parāmāsa)
lust for existence (bhava-rāga)
jealousy (issā)
greed (macchariya)
ignorance (avijjā).
You want to be aware of the fetters and relinquish the thoughts related to them.
Basically don't cling/ruminate about things and there will be less stress.
For practice I would note throughout the day and develop concentration at work (where you simply just be with the work and relinquish mental distraction over and over again), and have long sittings if you can. Longer sittings can yield more concentration and clarity to see insight into how stress occurs. Noting throughout the day will help you keep clinging and reacting at bay during real life which is a better experience than being secluded on a retreat.
Remember the reading is just a reminder of what you're looking for in the practice but will not replace the practice. Keeping in mind the 7 factors of awakening while you're investigating "dhammas" will keep you from getting to bogged down in details of the 52 volitional formations etc.

With energy especially you're constantly interrupting useless thought trains and ruminations and recovering from their effects. You develop tranquillity if you're angry by letting go of the train of thought and following the breath. You develop investigation and mindfulness and joy to release you from "tiredness" and balancing the canoe is how I look at how the 7 factors of awakening are like. Abandoning old thinking patterns is like deconditioning those old habits and you can then recondition what you want to develop.