Welcome to the Compassionate Release Letting Go of Judgment Meditation with me,
Jax.
Go ahead and find a comfortable and quiet space to sit or lie down.
Gently close your eyes if that feels comfortable and just start by taking a deep breath in and exhaling slowly and then take a couple more like that.
Just take some deep breaths just to really start to transition into your meditation space and to really allow yourself to be fully present in this moment so that we can start to release and let go of any distractions.
So I want you to start to focus on your breath.
Feel the natural rhythm as you inhale and you exhale.
Can you start to bring attention to the rise and fall of your chest,
The rise and the fall of your abdomen,
Your ribcage?
Starting to let the outside world just fade away a little bit more as you center yourself in the here and the now.
And now I want you to start to shift your awareness to any judgments or self criticisms that might be lingering.
And instead of dwelling on them,
Instead of giving them a story and creating more narratives,
Can you start to acknowledge they're present without attachment?
So it's as if though these judgments are passing clouds in the sky of your mind and you're just allowing them to drift away,
Allowing that mental landscape to be clear and less foggy,
Less cloudy,
Less distracting.
And then take a moment to pause and start to observe your thoughts even more.
Maybe you're noticing some tendencies or patterns to judge yourself in this moment or maybe you're judging someone else.
And without judgment,
Can you recognize these thoughts as just part of the human experience?
Acceptance rather than resistance can be a powerful catalyst for change.
In this pause,
Grant yourself the permission to let go of the need for self-judgment.
It's as if though you could picture those critical thoughts as leaves on a stream gently floating away,
Releasing the weight of unnecessary expectations and just embracing the freedom that comes with self-compassion.
And then can you extend this practice beyond yourself?
So considering any judgments you might hold towards others,
As you breathe,
Can you release these judgments with each exhale?
So on every exhale,
You just picture those judgments dissipating and that just leaves room for understanding and empathy.
People like you and me are complex and imperfect.
And then pause once again and center your attention on your own heart.
Recognize the beating of this powerful organ as a symbol of your humanity.
And in this moment,
Can you offer yourself the same kindness and understanding that you would extend to a friend?
Embracing every part of you,
Flaws and perfections,
With that sense of self-compassion.
And as we conclude this meditation,
Can you start to bring your awareness back to your breath?
Just taking those deep mindful inhalations and those deep mindful exhalations.
And if you need to take an extra exhale here to release any residual judgments,
Please do.
When you're ready,
Gently open your eyes and allow yourself to carry the calm and compassionate energy with you into the world.
Thank you so much for joining me,
Jax,
In this meditation.
I hope you have a wonderful rest of your day,
Your evening,
Your week,
And I will see you next time.
