Welcome.
Let's just take a moment to settle in.
Finding a comfortable position.
One that's supportive and puts us at ease.
Take a deep breath in.
Filling your lungs completely.
And exhaling slowly.
Letting go of any tension in the body.
Let's try that again.
Inhale.
Fill the lungs.
And exhale slowly.
Feel the ground beneath you.
It's steady and it's supportive.
And allow yourself to be held by the ground and the earth.
But also by the comfortable space around you.
The energy of meditation.
Today we're setting an intention for a judgment-free week.
A week where we let go of the self-criticism.
And we extend that same kindness and opportunity to others to be free from our judgment.
That's not the same as releasing our boundaries.
Or discernment.
But rather letting go of what's not helpful.
The stories or narratives that no longer serve us.
And don't support our loved ones.
Take a moment to reflect on how judgment might show up in your life.
What are the stories that you're writing right now?
Perhaps there's some self-doubt or frustration with others.
Whatever comes to mind,
Just take it in without judgment.
Just being curious.
Being open to whatever comes up.
And be curious about how you're being a willing participant in the frustration.
Or how you may be creating chaos in your life.
With the stories and narratives.
Maybe they're not so helpful.
Let's utilize the breath and this energy that we're creating in mindfulness to maybe let go of a few of these things.
These frustrations,
These judgments.
As we inhale,
We can silently say to ourselves,
I accept things as they are.
And as we exhale,
We can say,
I release judgment.
Inhale,
I accept things as they are.
And exhale,
I release judgment.
Let's repeat,
I accept things as they are.
On the inhale.
On the exhale.
And I release judgment on the exhale.
I accept things as they are.
And I release judgment.
Notice what it feels like in the body.
To move from criticism to curiosity.
What it feels like to aim towards acceptance rather than criticism.
I accept things as they are.
And I release judgment.
Just keep breathing in and out.
Saying that mantra a few more times.
Integrating the experience.
Living with it.
Imagining what it might feel like to live without judgment.
Criticism of self and others.
What it might be like to stop swimming against a stream.
Take another deep breath in.
And out.
Begin to move your body gently.
Breathing,
Reconnecting with the space around you.
And when you're ready,
You can open your eyes.
And carry the spirit of openness and curiosity with you throughout the week.
