The definition of being judgmental is having or displaying an excessively critical point of view.
Mindfulness is about engaging your attention in the present moment on what you are experiencing without judgment.
Letting go of judgment is probably one of the most profound learnings as a result of meditation.
This automatic reflex is one that takes practice to observe and bring awareness to the judgment.
Comparing the current situation to a previous one,
Anticipating how a future experience would or would not be,
My first opinion of something or someone,
My reaction to the circumstance,
Even the judgment with using my senses,
How something tastes or feels or smells,
Instead of the awareness of the taste itself or the sensation itself or the scent itself.
It became apparent that all of the judgment was actually about not being engaged in the present moment.
It was about the past or the future,
But never quite being in this exact moment.
For me,
Moving away from the judgment was about leaning into curiosity instead,
To explore the experience or the circumstance with a beginner's mind.
This allows for the experience to happen with less judgment.
So let us explore letting go of judgment in the present moment together.
I will now take you through a guided meditation.
At the end of the meditation,
You'll hear a soft bell.
It is important to come out of the meditation slowly and to take your time.
There's no rush.
I will be here guiding you through the entire process.
The theme of this meditation is letting go of judgment.
Mindfulness is about engaging your attention in the present moment on what you are experiencing without judgment.
Let us center our attention and bring awareness to the present moment.
Explore this meditation with mindful curiosity as you become mindful of your body,
Mindful of your environment.
And as you maintain a gentle present moment focus.
Start by finding a comfortable position and let us settle into our breath.
Placing your feet flat on the ground with your hands resting comfortably in your lap.
Or if you're sitting on a cushion,
Find a comfortable position with your hands resting comfortably in your lap.
Closing your eyes if you prefer and become present and relaxed in this moment.
Observe the sensations of the body and notice what you are thinking.
Settle into the awareness of your thoughts.
Settle into the awareness of your judgment.
Letting go of any judgment on the next exhale breath.
As you become more relaxed,
Notice the chatter of your mind starting to quiet.
Be mindful of anything that might be getting in your way and let it go on the next exhale breath.
Release any tension you notice.
Release any judgment you notice.
Letting go of any judgment that might be getting in the way of you being here in this present moment.
Remembering it's okay to have thoughts and when a thought occurs simply notice the thought without judgment and then let it go on the next exhale breath.
Allowing each area of your body to settle into your breath.
Explore the sensations in your body mindfully with curiosity and without judgment.
Allow the present moment to happen as it is.
Let us explore our judgment with awareness.
Notice where you feel the judgment in your body.
Connect with your judgment and let it go on the next exhale breath.
Mindfully engaging your attention in the present moment on what you are experiencing without judgment.
For this meditation let us welcome everything and simply let go of any expectations.
Notice this situation,
This present moment without judgment.
At any point during the meditation if your mind starts to wander,
Come back to your breath as an anchor of focus.
Remembering to be kind to yourself.
We'll take the next few moments in silence giving you the opportunity to continue to focus your breath as you mindfully maintain a gentle present moment awareness.
I'll keep track of the time as we take these moments of silence together.
Notice this situation,
This present moment without judgment.
Let's take a moment of silence.
Let's take a moment of silence.
Let's take a moment of silence.
Let's take a moment of silence.
Let's take a moment of silence.
Let's take a moment of silence.
Let's take a moment of silence.
Let's take a moment of silence.
Let's take a moment of silence.
Let's take a moment of silence.
Let's take a moment of silence.
Let's take a moment of silence.
Let's take a moment of silence.
Let's take a moment of silence.
Let's take a moment of silence.
Let's take a moment of silence.
Let's take a moment of silence.
Let's take a moment of silence.
Let's take a moment of silence.
Let's take a moment of silence.
Let's take a moment of silence.
Let's take a moment of silence.
Let's take a moment of silence.
Let's take a moment of silence.
Let's take a moment of silence.
Let's take a moment of silence.
Let's take a moment of silence.
Let's take a moment of silence.
Let's take a moment of silence.
Let's take a moment of silence.
Let's take a moment of silence.
Let's take a moment of silence.
Let's take a moment of silence.
Let's take a moment of silence.
Let's take a moment of silence.
