Becoming a Nonjudgmental Observer

In this meditation, Dr. Julien Lacaille gently guides you through a difficulty you may be experiencing, from the perspective of a nonjudgmental observer.

Transcript

Start by bringing the attention to the body.

And noticing our posture whether we're sitting or lying down.

Grounding ourselves through our body noticing the weight of the body against the cushion.

And then maybe making some adjustments as needed to be a little bit more comfortable.

Okay,

So we're sitting or we're lying and we know that we're sitting or lying.

We are aware of all the kind of subtleties of the posture that we're in.

And we're noticing the stillness of the body.

I can move my body but I'm choosing to not move my body.

And then directing your attention towards the sensations inside your body that tell you you're breathing.

So the rising and the falling of the abdomen or the chest.

We can even put our hand there if we want to really feel that rising and that falling.

Maybe the air coming in and out of the mouth or the nostrils.

Rather than controlling the breath we're seeing if it's possible to just let the body do the breathing for us.

So that when the body decides to breathe in I know that I'm breathing in.

And then when it decides to breathe out I know that I'm breathing out.

Okay,

And if the mind decides to wander away from the breath then I know that it's wandering.

I note it.

I see it.

I can observe it.

And then I have a choice.

Do I choose to get lost in thoughts or do I choose to be present in the here and now through my breathing?

And every time the mind wanders away see if you can notice it and to notice that in that instant you have a choice.

And then noticing what you do with that choice.

Do I choose to be lost in thought or do I choose to come back to this body,

This breath,

This moment?

Okay,

And the point of the meditation is not to only notice the breathing.

But it's to notice everything that happens including when the mind wanders,

Including the fact that you have a choice,

Including the fact that you may come back or not.

So there's a part of you that can observe,

That can kind of silently observe where your attention is directed in any given moment.

So staying awake and aware of the sensations of breathing,

Of the mind wandering,

Of the choice,

Of what we do with the choice.

And from the perspective of this observer,

This awareness,

I'll invite you now to see if you can recall a kind of low-grade difficulty,

Some worry about some little thing that may happen or not happen.

Something that's been bugging you a little bit today or recently.

Seeing if you can even remember the last time that you were worrying about it.

Where were you?

What was it about?

Kind of retelling that story or replaying that movie in your mind.

And maybe in fact it's not resolved,

So maybe it's an ongoing story or movie in your mind.

And seeing from this perspective of the observer,

If you can kind of like watch this film for a few moments.

So how does this difficulty show up for you?

Maybe thoughts.

And what are the thoughts like?

Are they more images?

Are they more like a voice,

Sounds,

Scenarios that you can see yourself in?

Again,

From this observing perspective,

Getting curious about what the difficulty looks like.

And then maybe also what it feels like,

Like what's happening in my body when I'm lost in these thoughts.

And checking in like right now,

Where does that show up?

In the chest,

In the throat,

Shoulders,

Tension,

Holding.

Can I even notice what's the emotion that shows up?

Can I name it?

Fear,

Sadness,

Shame.

And see if it's possible to maintain this observer's perspective as you recall this difficulty.

So there's the thought and then there's you watching the thought.

You can even say I'm noticing this worry.

I'm noticing this scenario,

This image.

I'm having the thought that this is going to turn badly.

I'm not going to get what I want.

And I can also observe from this perspective what the emotion is.

Fear is showing up.

Anxiety is here.

And it's showing up in my chest.

There's warmth in my face.

There's a knot in my stomach.

I see you.

Just practicing observing these different dimensions of this low grade difficulty.

And then breathing with what you notice.

So we're sitting here in our body and still breathing on its own.

And then the mind at the same time is generating thoughts,

Emotions that are showing up in the body.

And there's someone sitting here who can observe and be aware of all of this happening.

Someone who doesn't have to say anything about what's happening just describes it objectively.

There's that thought.

There's that emotion.

There's that sensation.

And there's my breathing.

Just sitting here,

Lying here and observing what's showing up from moment to moment.

Coming back to the breath from time to time,

If we get lost in stories,

Lost in an emotion,

Reconnecting with the observing self.

And then opening ourselves up to what else is there.

Noticing if the thoughts are changing,

If the emotions are changing,

The body sensations are changing.

Just on their own,

You don't have to intervene or do anything.

Almost as though you were kind of a solid mountain sitting here and kind of observing all the weather changes around you.

Okay,

And as we did at the beginning of the meditation,

Notice that when you become aware of a thought or an emotion or a sensation,

In that instant,

You have a choice.

You can elaborate on that thought,

On that emotion,

Get sucked into that sensation,

Or you can return to this observer's perspective and just watch the flow of your own experiences from moment to moment.

So,

That message is very important.

Bell bell bell bell bell bell bell Thank you.

Reviews

Relaxing...helps to gain perspective. Thank you

Enjoyed this practice… good balance for me between being guided and exploring.

A centering and peaceful meditation. It’s a good meditation for winding down before bed. I misunderstood the title of the meditation, though. I expected guidance on dealing with judgments about other people. 🙏

Thank you for this meditation. This was the first opportunity I have had to try to soften the tension I feel in my shoulders and my back, with some success. 😌

Thanks for a wonderful opportunity to connect with my observing self.

Perfect for worry and anxiety! Distancing through mindful practice , thanks

Loved this meditation. A lot a space to be. Perfect balance of words and guidance. Thank you 🙏🏼

wonderful and soothing.

thank you man .....🙏🙏🙏

Thank you. each time i listen to this i learn to let go a little more; to allow and be.

Nourishing. Validating. Grounding. Supportive. Thank you!

Calm, helpful and lovely. I enjoy and appreciate the silent pauses.

Thank you for this wonderful and deeply insightful meditation.

I will listen to this often.

Namaste

A simple, clear and excellent reminder. Thank you

I needed to listen to this one again... excellent! Thank you 💫

Wonderful - really enjoyed it! Thanks!

I love your meditations. Thanks!

Fantastic as always

Very helpful in reminding me to observe and make the choice to engage or not in my mental meanderings. Just wish i could do that more

Very good, with nice pacing. This slowing down and observing my body and thoughts is my favorite type of meditation. Thank you.

Very helpful!