Hello and welcome.
My name is Kimberly and I will be guiding you through this meditation.
Thank you so much for being here.
I want to remind anyone who is sitting with judgment that judgment is normal.
It's our brain's way of keeping us safe.
It's our brain's way of trying to make sense of a world that's really hard to make sense of.
And so if you're finding that you're being hard on yourself.
Just know that.
There's nothing wrong with you.
That this is normal.
And that you can sit with it.
Transform it.
Curious about it.
So we'll begin by getting really comfortable.
If it feels good,
Letting the eyes shut down,
And if that doesn't feel good,
No problem.
Simply finding a gaze on the floor in front of you.
And just notice as you begin to relax the body how much tension the body naturally holds.
Constantly holding tension in the face,
The cheeks,
The jawline,
The shoulders,
The belly.
Not making it mean anything,
Just noticing.
And just take a moment to intentionally relax the face,
Let the forehead melt,
Let the cheeks and jawline melt.
Let the shoulders melt down,
Relaxed.
Let the body gently move a little closer to the floor.
Let the belly fall open.
Let the hips and the legs get a little bit heavier.
Keeping a long spine.
But letting the muscles around the bones relax.
Keeping this very beautiful tension of alert,
But relaxed.
Gently just begin noticing the breathing.
So notice that you can direct your attention.
So bring the attention right to the tips of the nostrils.
Beginning to feel and experience and pay attention to the breathing.
The inhale.
The exhale.
In and out of the nostrils.
When you inhale,
The body expands.
It gets a little bit cooler in the nostrils.
And when you exhale,
It's a little bit warmer in the nostrils.
And the body returns to itself.
We focus on the breathing.
Because it's always with us.
It gives us an anchor no matter where we are.
Continuing to watch the breathing.
To get us into an open,
Curious state.
I want you to bring to mind somebody that you absolutely love without question.
You care deeply for this person.
And if a person is hard,
Bring up an animal,
Maybe.
Really just see this person or this animal.
I want you to just think about why you care so much about this being.
And whispering thank you to this being.
As you think about them,
Or.
.
.
The animal,
Just let the heart Open a little.
See if you can breathe these feelings into your heart.
Saying thank you once more and letting go of the image of the person or the animal.
And then intentionally bring to mind.
Person or the situation that you're judging.
And just for a moment.
I want you to really bring it all to light.
So really.
Seeing the situation,
Replaying what has been said or done.
Fully putting yourself back and begin to notice what you're feeling in the body.
Has tension come back,
And if so,
Where?
What does the tension feel like?
Where is it located?
Beginning to notice the triggers,
The natural triggers.
That arise when judgment.
.
.
Where suffering arises.
And notice what thoughts you're having about yourself or the person or life.
Now,
Without judging,
Without needing to fix it or do anything,
Just ask yourself,
Can I let this be here?
Can I let the uncomfortable thinking and thoughts,
Can I let the uncomfortable body feelings and sensations,
Can I let it all be here?
Without needing to fix it.
And I want you to just sit and breathe into what you're feeling.
Just actually feel it.
Can I let this be here?
Relaxing the body and just sitting with what's actually present.
Now right now I want you to just notice What is the prominent judgment that you have about the situation?
The other person.
And trust the first sentence or phrase that arises.
What is the first phrase or sentence that arises when you think?
What am I saying that's judgmental about this person or this situation or life?
Not overthinking it,
Just trusting what's arising and hold it.
Now ask yourself.
How do I judge myself in the same exact way?
How do I judge myself or my life?
Where can I locate that judgment inside of myself?
Trusting what arises.
I want you to really see.
The areas of your life that this judgment arises for yourself What are the parts of yourself that you cannot accept that you are judging?
That sound exactly like this judgment that you've made of a situation or of another or of life.
Where is it mirrored?
In your life.
About yourself.
Just begin to see all of the places.
That you are judging yourself or your life.
That you are having a hard time accepting.
Now gently place a hand over your heart or one over your belly.
Or sometimes it feels really good to just squeeze your thighs or your arms with your hands.
Placing your own hands on your own body.
And I want you to begin holding your body.
Holding it like you would hold a dear friend or a child.
Feeling your own embrace and connection to yourself.
Just acknowledging all of the areas that it's hard to accept within yourself.
Parts of your personality.
Actions you've made.
Ways that maybe you're struggling in your life.
And begin sending yourself care.
I see you.
I acknowledge these things are hard.
I acknowledge that life isn't perfect.
Take responsibility for who I am.
I take responsibility for how I show up.
Take responsibility for my actions or my inactions.
I am learning to accept everything about me.
I am learning to accept everything about me.
Knowing that my rough edges,
Every time I accept and sit with and nurture,
That they slowly smooth out.
That all of these things are what makes me exactly me.
And every day I can be responsible.
For my choices and for my actions and for myself.
Slowly creating the life and the person I want to be.
I have the power to take responsibility for myself.
I have the compassion to accept all parts of me.
The darker parts in the brighter parts.
I have the power to choose every second.
In those choices,
I create who I want to be and the life I want to live.
Judgment is normal,
But it does not have to control me.
I can see the judgment.
I can be curious about it.
And I can change myself.
I recognize I cannot change others.
But I can use my feelings towards others to learn about myself and change myself.
I am working to fully accept myself.
I am working to love myself and see myself fully.
Not only the good parts,
But all the parts.
I am working to accept myself fully.
Letting that get bigger and bigger I see you and I accept you.
I see all of you and I accept you.
I see all of you and I accept you.
I see all of you and I accept you.
Putting a little bit more pressure where you're touching yourself and just hold yourself.
I am with you.
I'm right here with you.
I will take care of you.
I am right here with you.
I will never leave you.
I will take care of you.
Holding yourself and breathing.
Noticing how you feel.
Not judging it,
Just noticing.
Taking some really deep breaths.
Gently beginning to open your eyes.
Making contact with the outer world,
Seeing the colors,
The objects.
Hearing the sounds.
Judgment is normal this meditation.
Transforms judgment because it brings the awareness and the attention back to what we can control.
This does not condone anyone's bad behavior.
It simply connects you to what is so upsetting that is within you.
And how often when we are judging another.
There is a mirror of internal judgment on ourselves.
And that we can transform.
That we can work with.
Until next time.
