A Bring your attention into the here and now.
Use your senses to become intimate with this moment.
Drop the concepts,
The labels and the ideas about it.
Drop the thoughts and the opinions.
Just be present with your direct experience,
Just as it is in a sensory and physical way.
Pure perception.
Keep your attention on the very edge of now.
This moment simply is as it is.
And as you settle into it further,
Can you hold that awareness and be the observer,
The witness of this moment,
Here without interpretation?
Can you be aware with a relaxed and open focus?
To begin to explore the attitude of non-judgment,
Get a really physical and experiential sense of what judgment is about.
What does it feel like when you are judged?
How does your body respond to that idea of judgment?
Our minds are tuned to analyse our experience,
Which naturally leads to judgment.
When you develop a non-judgmental awareness,
You acknowledge this moment,
Whatever is happening.
Can you be fully present with what is real,
Rather than seeing life through the filters of your mind?
First,
Observe your current attitude,
Perhaps unsettled,
Unfocused,
Annoyed,
Relaxed,
Peaceful,
Distracted.
Just notice that,
Whatever it is.
Are you judging the way you are?
Can you accept your attitude to this moment and allow that energy to be as it is?
Now observe your breath.
Be non-judgmentally aware of your breath.
The inhale and the exhale.
Breathe and observe.
Observe how the breath feels.
And now observe your thoughts.
So not fighting with your thoughts,
But witnessing without judgment as they come and go.
There is no right or wrong way to do this.
Breathe and observe.
And there may be distractions,
Sounds,
Physical sensations.
Notice them.
It's natural to be distracted.
Observe them as part of the now and bring yourself back to the breath.
Be a witness of your mind now.
Observe the mind's tendency to judge.
Be aware of how you're judging this moment through your filters.
Is it good or bad?
You like it or you don't like it?
You're good at this or not?
Observe from a place of pure awareness and judgment stops.
The witness doesn't judge and you are the witness of the mind.
Stay present with this moment.
Breathing and observing.
This level of presence pulls your mind from all the judgments.
Become familiar with how this feels,
This non-judgmental awareness of now.
When the mind is fully immersed in the here and now,
Judgment stops.
Can you feel yourself stepping back?
Turn your attention inward now.
How do you judge yourself?
There will be judgments,
But you will be aware of them.
So don't even judge when you are judging.
Just notice your mind doing what it does.
And as you do that,
You are learning discernment.
And now be aware of your emotional experience.
Breathe and observe how you feel and where you feel it in your body.
Are you judging your current emotion?
Are you telling yourself you shouldn't feel that way?
If you're happy,
Be aware of that.
If you're sad,
Be aware of that.
Simply be aware of the way you feel right now and allow yourself to feel that way.
It may be uncomfortable,
But hold your awareness on your emotional state.
And when you are familiar with not judging yourself,
You are less likely to judge others.
Allow someone you find difficult to come into your awareness now.
Hold that person in your focus.
Notice the feelings that that person brings up without judging them.
Drop all the labels and the ideas around that person.
Let them be just as they are.
Can you let go of your ideas about how that person should be different?
Can you accept that their journey is perfect for them?
Non-judgment of others allows you to be discerning.
And in this state of non-judgmental awareness,
Can you sense what feels right for you around that person?
Can you take action to accept that person or make a calm response?
Or recognise when it's time to let someone go with love?
When you drop your opinions and your labels,
There is no separation.
When you drop judgement,
There's a deeper connection with others and more warmth.
So can you practice meeting others without judgement?
Just meeting them in the moment as they are.
Just observe your reactions with curiosity and openness.
Non-judgment is not about being in a state of denial.
Even denial of something is a judgement.
Can you take life exactly as it is,
With the perceived good and bad,
And live in a more authentic way,
With no pressure about how it should be,
Or how you wish for it to be,
Or how you believe it should be?
And you may find more peace in your life as you do so.
So just continue now to observe and experience and to rest in non-judgmental awareness,
Present with this moment just as it is.
Present with every sensation of your direct experience on the very edge of now.
And hold this relaxed and open and very present awareness as you connect to your body now,
And feel the sensations as you begin to move.
And continue to practice this non-judgmental awareness as you continue your day.
And continue to practice this non-judgmental awareness as you begin to move.
And continue to practice this non-judgmental awareness as you begin to move.
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