Judging Yourself? Let Go Of Self-Judgement (Using DBT)

Judging yourself or something around you?
This practice helps you step out of judgment and see things more clearly.
You’ll be guided through a DBT mindfulness skill to shift from judging to simply noticing.
Use this when your inner voice feels harsh or critical.

Music Credit: The Inner Calling by Music of Wisdom

Transcript

The therapy from which today's meditation is inspired is dbt and which is dialectical behavioral therapy and we are using a particular skill so there are four skills in that therapeutic approach one of them is mindfulness skill And from that, We are learning the technique or the practice called non-judgmental stance. Begin by taking a moment. To allow your body to get a bit more comfortable For this practice, You are welcome to keep your eyes open. Or gently allow your eyes to close Feeling held and supported by the ground beneath you. And now take a moment to notice What is your mind? Judging right now. What is your mind judging right now? See if your mind is labeling something as good or bad. Right or wrong Maybe it is judging you. Or maybe it is judging someone else. Even me if you find your mind Judging someone or something. Then that's okay. There is nothing to fix here. Just allow yourself. To gently Pune into your inner voice. And notice what is it saying What is your mind saying? Maybe something like. . . This is bad. I shouldn't feel this way. Or there is something wrong with me. Or perhaps something else. So, Whatever it is. . . See if if you can softly name it And. . . This is a judgment. No need to push it away. Just noticing is enough. And now, Noticing your breath. As you inhale. And as you exhale Let your body. Soften. Just a little. Allowing yourself to relax And now GENTLY Shift your attention. And ask yourself What actually happened? So whatever you were judging before, Take a moment to ask yourself Regarding that. . . What? Actually happened Just. . . Stating the FAMS about what happened. So what a camera would see. Like what you did or what you said. Or what that other person did. Or what they sent. No need to add any extra story. Like why you did what you did. Or why the other person said what they said. So no need to add any meaning. Jazz. Stating the facts. Of the situation. In your mind. You And now notice. . . What has this situation led to? Just seeing clearly the consequences. And now notice. . . What are you feeling right now? So you can acknowledge the emotion. By saying something like Sadness is here. Respiration is here. Our anxiety is healed. And let the feeling be there. Just noticing. . . Nothing to change. Connect with where you're feeling anxious in your body. Where do you feel that feeling of. . . Anxiousness, Anxiety and for the next few moments try to breathe into that part where you're feeling anxious okay and then breathe out of that part so breathing into that part and you know imagine you're creating some space which can hold that sensation of anxiety so you're creating a lot of space there and as you're exhaling you are releasing any of like unpleasantness associated with that sensation. So you can give this a try. This might help you settle down a bit. And now instead of judgment See if you can ask. What would help right now? What can you do now? Okay, Now that you're feeling anxious, Now that you're judging yourself for this and this has happened, You know, That this is the consequence that you have faced because of something that you did for which you are judging yourself. You have brought that to your awareness. Now it has been done. You cannot change the past. So now from this point, What can you do at this point? What is the one small step that you can take? That is going to be helpful in this situation. If you made a mistake, Then rectifying that. So it can be in terms of that or it can be in terms of You cannot do anything about it. So now what is left is, You know. Making sure that you do not continue to feel anxious about it. Ask yourself what is one small step I can take. Right now That would be helpful. There is no pressure to figure it out perfectly. Just let as small kind next step to emerge in your mind. What could you do now? And now. . . Allow yourself to take one deep breath. And notice how it feels. To step out of judgement. Even just a little. Whenever you feel ready Allow yourself. To become aware of your surroundings. And if your eyes were closed, You can gently open them.