The Judging Mind - Mindfulness Meditation

Our minds judge almost everything. In this 2 min intro and meditation explore weakening this pattern. From 10% Happier: Meditation for Skeptics.

Transcript

One of the most common patterns of thought that arise in the mind are the different judgments we have.

We all have judgments about almost everything.

At one point,

I was on meditation retreat going into the dining room and I noticed that my mind had a comment about almost everybody.

I had a comment about how quickly people were moving or how slowly,

How much food they were taking,

Too much,

Too little,

What they were wearing,

Whether I liked it or didn't like it.

At a certain point in observing this constant stream of comments and judgments,

I saw how ridiculous it was.

The two things that feed the judging mind are our belief in them,

Yes,

This person really is like that,

I really don't like that,

And also,

And as importantly,

Condemning the judging mind for happening,

Having aversion to it.

Both belief and aversion to judgment actually feeds it and strengthens it.

So as we're going through our meditation practice or through the course of our day,

If we're noticing the judging mind,

The commenting mind,

We can simply be aware that it's arisen,

Make a soft mental note of judging,

Judging,

Without identifying with it,

Without condemning it and simply letting the thought arise and pass away.

And this way we're weakening the pattern of judging in our minds.

We'll begin this meditation by again sitting in an upright posture,

Gently closing the eyes,

Unconsciously relax the eyes,

Soften them,

Relaxing the jaw and the shoulders,

Softening the belly,

Settling into the awareness of the body and the body posture to sit and to know that we're sitting.

You can gradually become aware of the sensations of your body breathing.

Notice where in the body you feel the breath.

Is it at the nose,

Is it the movement of the chest or the abdomen?

Become mindful of the sensations of your body breathing in,

The sensations of your body breathing out.

Become aware of different sensations in the body as they become predominant and call your attention away from the breath.

At that time open to these bodily sensations.

Turning to them,

Feeling them,

Being aware of how they change.

And then returning again to the feeling of the body sitting to the breath.

Become aware of different thoughts that are arising in the mind.

You can particularly pay attention to the judging thoughts,

All those many comments we have about other people,

About other situations.

As soon as you become aware of the judging mind,

You can make the soft mental note,

Judging,

Judging.

Here paying attention to the tone of the note is particularly important because we might be noting judging with a judging tone of voice,

Judging,

Judging.

This of course just feeds the pattern.

So we want to acknowledge this pattern of commenting or judging with a very soft mental tone where we're simply acknowledging that it has arisen.

And becoming aware that the mind is wandering.

A common tendency is,

I've been doing this wrong.

I don't know how to do it.

Notice this judging mind.

Make the simple note of judging,

Judging.

It's the nature of the mind to wander.

We simply want to be aware that it's happened.

Noting thinking,

Noting judgment if it happens.

And then simply coming back to the awareness of the body sitting again,

The awareness of the breath.

And then simply coming back to the awareness of the body sitting again,

The awareness of the breath.

When you notice that the mind has wandered or gotten lost in a thought,

Simply reconnect with the feeling of the breath and begin again.

And then simply coming back to the awareness of the body sitting again,

The awareness of the breath.

And then simply coming back to the awareness of the breath.

And then simply coming back to the awareness of the breath.

And when you're ready,

You can slowly open your eyes and reconnect with the world around you.

As you go into your day,

You might particularly pay attention to the different judgments that arise in the course of your various interactions.

It may be online at the supermarket.

It may be as you're driving your car down the road.

Something happens and the mind reacts with a quick judgment about the person or about the situation.

See if you can become aware of that quick judgment in the mind without getting caught in it,

Without judging it,

Simply seeing it as a passing thought in the mind that arises and it passes through.

And we're mindful in this way and the mind remains free in all the many interactions we engage in through the course of our daily life.

I look forward to continuing with you tomorrow.

Reviews

I love for this to go a little bit more into depth how someone might feel on the receiving end of this judgement Some people are hardly sensitive. They feel your judgment. I do not wish for the people about me to feel that I will do my very best.

What a practical meditation! I love being able to acknowledge that judgement is such a natural human tendency and also be able to acknowledge that this habit does not serve our joy. I love that you put such a great focus on not judging our judgement, I find it to be a little humorously ironic but boy does it happen! This gentle acknowledgment can allow us to become aware of this habit and further allow it to move out of our day to day functioning in a natural manner. Thank you so much!!

Clear and to the point. I've had this one saved for a while now and can't believe I haven't listened to it before! Thank you for this lesson and practice!

Wonderfully paced, with space to practice awareness of judging thoughts a d reconnecting to the breath and body.

Thank you 🙂🙏🏼

Very helpful, mind wanting more - wish it were longer.

Thank you so much for the clear, helpful and kind guidance during this practice, which is liberating and asks for a sincere commitment at the same time.

Always appreciate Joseph Goldstein’s guidance, thank you.

Separating our judging thoughts from ourselves can be difficult. Hope that this practice can help me in working this out. Thanks.

This was so helpful, I will listen again (and again)! Thank you

Very useful, I will try to include this instruction in my day.

Very useful. A simple idea on its surface, more challenging in practice! This is a concept I will incorporate into my meditations and daily life.

Importen reminder for me, I will absolute use this in my every day life.

I love the combination of general mindfulness meditation practical instruction and the application to judgemental thoughts. I come back to it over and over.

Very simple practice to lighten the load of judgement. I particularly find it useful when directing judgement on myself to simply release it. Thank you 🙏

Great meditation to remind me what mindfulness truly is. Thank you Joseph.

This went deeper and deeper. I allowed myself to follow the experience as I was led. The outcome is feeling peaceful acceptance of where I am now.

Really enjoyed your voice, instruction and pace. Thank you!

Pointed out another defect in the human character. Thank you.

Great reminder that even judging the judging mind strengthens the conditioned mind. Bringing a gentle awareness strengthens the path to Awareness. 🙏

Very helpful mindfulness instruction and meditation! Thank you!