Mindfulness: Non-Judgemental Attention

Often the mind is judging about everything that can lead to low self-esteem, anger and depression. Having an non-judgmental attention give can greater freedom.

Transcript

Welcome to week 4,

Cultivating non-judgmental habits in daily life.

First of all,

Find a sitting comfortable posture or even lying down posture if you want.

Make yourself comfortable.

Feel at home.

Now the first step is to take your time to breathe.

If you find yourself rushing to breathe or have the thought that you're not breathing properly,

Let go of the thought and simply take the time to breathe in and out.

As you breathe in and out,

See if you could pay attention to the sound around you.

It could be any sound.

A car,

Airplane flying over,

People chattering,

Birds singing,

A cracking sound or even coughing Now simply be aware of the sound around,

The ambient sound,

The natural sound.

As you focus on the sound around you,

You may begin to notice different kinds of sound coming in contact with your ears.

And also notice any reactions,

Automatic reactions.

As you keep your attention on the sound,

See if you could allow the sound to be there.

And see if you could simply see all of these sounds as a sound.

As mere sound.

Without the denominations.

Notice how,

If you stay non-just mental,

They become objects for you.

For you to wake up from mind-chattering.

Wake up to the surroundings that we hardly pay attention.

Feelings of life as it is,

As it happens,

As it's constantly there,

As it is.

We are not trying to stop them.

We are not trying to shut them down.

But simply welcoming them as it is.

Because they don't last forever,

They change.

They are constantly changing,

Moment to moment.

And we just notice them as a sound,

As arising,

As passing.

And as you spend some time,

You may have a sense of peace with them,

A sense of equilibrium within and without.

And a sense of deeper connection with the rest of the world.

And gently,

As you receive the sound,

See if you can find that inner space within that you can resonate.

A sense of peace,

Release,

Freedom.

And when you're ready,

You can gently rise up from your meditation now.

Wide awake.

And endeavor to take this mindful awareness to whatever next that you need to do.

Reviews

I liked the pacing - long enough gaps to practice listening.

Really relaxing and just what I needed in the middle of a day where I've felt totally overstimulated. Thank you.

Found this meditation relaxing and peaceful as I strive to be non-judgmental.

Was reluctant due to the poorer reviews. The audio didn't bother me and I appreciated the long pauses. Good for mindfulness and also easing mental chatter.

Thank you 🙏🏼 This is very helpful for me to practise anchoring myself in the present moment, in life 😊

The practice is simple but not easy: notice and accept. The example in the guided meditation is ambient sound, but it could just as easily be difficult emotions. It's a powerful practice.

Sound quality, calm voice and quiet time for internal work are all excellent. Namaste.

Insightful and peaceful.

Powerful for me, who can be reactive to my environment~

Feeling very calm. The idea of having freedom by letting the sounds just be there is very powerful.

This is a great one to do without headphones and in a seemingly distracting environment :)

This meditation helps me to be less judgmental and to embrace life as it is.

Great for a rainy day

Very nice. Loved the pace. Good instruction.

Loved it. Felt my relationship with noises in my environment change significantly! Will be doing this again.

Simple awareness

This helped me let go of judgement of myself after I received negative criticism. Thank you 🙏🏾

Great. Thank you.

The right amount of words and silece